20-Minute Total Body Workout: No Equipment Exercise

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Hi Everyone!

Welcome to today’s workout!

It felt great to get back in front of the camera and film a new exercise routine.

You don’t need any equipment for today’s workout. Just a mat and some space. Push yourself to get in as many reps as possible with good form.

On a scale of 1-10, aim for an intensity level between 8-10 during the maximum repetition intervals. I am currently limited to Moderate Intensity Workouts, so do me a favor and get in an extra rep at High Intensity for me. I miss being able to work at that level, and I miss being able to do full core workouts.

You will find the full length workout video below, along with the photo tutorial for each exercise.

Pregnancy Update:

I am about to be 26-weeks pregnant. The last two weeks have been some of the best of my pregnancy. I’ve been able to get back to consistent workouts, and my overall mood, energy and sense of well being have really improved.

When I don’t workout I feel sluggish. I’ve really noticed a positive difference with getting back into my workout routine. Often we talk about the physical benefits of exercise, but they go so far beyond that. When you exercise regularly you really start to notice how it impacts your mood and energy levels.


I am focusing on eating a wide variety of foods and vegetables. It helps with my energy level, and it is great for the baby.

I have had a few questions about what I am eating during pregnancy. I’m not having any real pregnancy cravings for specific foods, so I am incorporating lots of variety. I’ve also been enjoying getting boxes from HelloFresh, and trying out some new recipes.

Below, you will see some photos of some recent meals.

Kale and Brussels Sprouts Salad
I partnered with HelloFresh for a video review. Check it out, and if it looks like something you want to try use the discount code MelissaBender9 at checkout for 9 free meals, plus free shipping.
Chicken, Red Onions and Garlic, Garlic Baked Green Beans and Mashed Potatoes.
Overnight Oats with Mango
Pork Poblano Tacos with a Kiwi Tomato Salsa (this one is a HelloFresh recipe).

I hope that you enjoy today’s workout. Please let me know what you think. Was it challenging enough? Did you have a favorite move?

Have fun, and make healthy choices today!


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

If you want to help support BenderFitness so we can continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

PPS I recently created an Amazon Shop. It includes some “Must Have” workout equipment, kitchen tools, books I’ve enjoyed, fashions I love and fun household decor items. This is an affiliate link: that means BenderFitness makes a small commission when you purchase an item. If you would like to check it out you can do so here: www.amazon.com/shop/benderfitness

Set your interval timer for 20 Rounds of 10/50.

10-seconds of rest.
50-seconds of Max Reps.

  1. Jumping Jacks
  2. Beast Reach
  3. Side Plank-Right
  4. Side Plank-Left
  5. Bird Dog
  6. Side Gorilla
  7. Lunge Pulse-Right
  8. Lunge Pulse-Left
  9. Pendulum Squat
  10. Bear Crawl
  11. V-Slip
  12. Hydrant-Right
  13. Hydrant-Left
  14. Tricep Pushup-Right
  15. Tricep Pushup-Left
  16. Reverse Plank
  17. Side Lying Leg Lift-Right
  18. Side Lying Leg Lift-Left
  19. Transverse Ab Squeeze
  20. Goddess Elbow Tap

Complete 1-3 Rounds

Jumping Jacks
Beast Reach
Side Plank
Bird Dog
Side Gorilla
Side Gorilla
Lunge Pulse
Pendulum Squat
Pendulum Squat
Bear Crawl
Bear Crawl
Tricep Pushup
Reverse Plank
Transverse Ab Squeeze
Goddess Elbow Tap
Goddess Elbow Tap

7 thoughts on “20-Minute Total Body Workout: No Equipment Exercise

  1. Elizabeth

    Hi Melissa, I wanted to tell you how much I appreciate your workouts. I wake up everyday and checking your vlog is the first thing I do. Thank you to Jessie, Maverick and Bandit. You motivate me to do better. Have a great day!

  2. Anna

    Hi Bender family, love your workouts. I’ve been coming here for a lot of my workouts for the past 4 years. You mentioned what we might like to see in your next video. I have a recent injury that is driving me CRAZY because I have really had to slow it down. I have a achey dull pain in my hamstrings that has steadily become more persistent until now it is there all of the time. I love playing soccer and think it originated there. I’ve been doing a lot of research just online, and I think it might be an anterior pelvic tilt that is causing it. I have tight hip flexors and back. I’ve also had 6 babies, so my core and pelvic region have taken a serious beating! I’ve been doing some exercises that are supposed to remedy it, but hate that I don’t get a super great full body workout. So short story LONG, haha, I would love to see a full body workout that still focuses on helping this problem, yet getting a good full body sweat! Take care!

  3. Love this Melissa! I am currently 20 weeks pregnant with my first and I, like you, am not myself when I don’t work out. I am thankful God has allowed me to feel great this entire pregnancy to workout and feel like me. Thank you for all your workouts and all your helpful hits during pregnancy..I’ve followed you for about 6 years now.

  4. 32 weeks prego and recovering from a sinus infection, one round was perfect. Thanks for all you do. You’re videos make my day and this pregnancy so much better.

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