40-Minute Total Body Workout: No Equipment, Great Results! Fit Pregnancy-Low Impact Exercise

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Hi Everyone!

Welcome to today’s workout! You will find the real time workout video and photo tutorial below.

This is a fun, total body workout routine. You don’t need any equipment, so you can do this workout anywhere. I’ve done it at home, and I taught this workout in my group Body Blast class.

If you want to amp up the workout intensity you can do so by adding some resistance bands or some dumbbells to some of the exercises.

Remember, exercise is about challenging your individual body. So the right modification for you, is the one that is challenging but doable. You will progress to the more difficult modifications with time and consistency. You should also be learning to listen to your body, and recognize when some of the low impact modifications are best for you.

I can’t wait to be back to full steam, once I am cleared to workout again postpartum, but in the mean time I am modifying everything from my Cardio Workouts to HIIT, LIIT, and Yoga. It’s a great way to remind myself to check in with my body, and stick to the things that are going to contribute to my overall health and well-being.

Cardio Workout:
1 Mile Run 5.5 MPH
.5 Mile Walk 4.0 MPH
1 Mile Run 5.5 MH
1 Mile Walk 4.0 MPH

I am almost 27-weeks pregnant, so I am working out at Moderate Intensity. That means that I can talk throughout my workout. It’s totally fine to sweat and breath more quickly, but I make sure that it’s still a talking effort. If you are not pregnant, you can push yourself to a higher intensity effort, think 8-10 effort on a scale of 1-10. Breath heavy, sweat and push yourself.

My pregnancy has gotten exponentially better and more enjoyable, now that I am back to consistent workouts. My energy and mood are significantly improved, and I feel more like myself.

26-Weeks Pregnant

Have fun, and make healthy choices today! Let me know what you thought of the longer workout, and if you had a favorite exercise move!


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

Interval Timer Set: 28 Rounds of 35/50

Total Workout Time: 40-Minutes

  1. Squat and Reach
  2. Side Kick-Right
  3. Side Kick-Left
  4. Warrior III-Right
  5. Warrior III-Left
  6. Elevated Leg Adduction-Right
  7. Elevated Leg Adduction-Left
  8. Reverse Plank Leg Lift
  9. Heel Slide Abs
  10. Transverse Ab Squeeze
  11. Tricep Pushups-Right
  12. Tricep Pushups-Left
  13. Table Top Dips
  14. Sumo Pushups
  15. Baby Bear Crawl
  16. Speed Skater
  17. Side Gorilla
  18. V-Slip
  19. Table Kick-Right
  20. Table Kick-Left
  21. Goddess Elbow Tap
  22. Wood Chopper-Right
  23. Wood Chopper-Left
  24. Side Plank-Right
  25. Side Plank-Left
  26. Hydrant Heel Press-Right
  27. Hydrant Heel Press-Left
  28. Jumping Jacks
Squat and Reach: Part 1
Squat and Reach: Part 2
Side Kick
Warrior III
Elevated Leg Adduction: Part 1
Elevated leg Adduction: Part 2
Reverse Plank
Heel Slide Abs
Transverse Ab Squeeze
Transverse Ab Squeeze: Part 2
Tricep Pushups
Table Top Dips
Sumo Pushup or Plank
Baby Bear Crawl
Speed Skater: Part 1
Speed Skater: Part 2
Side Gorilla: Part 1
Side Gorilla: Part 2
V-Slip: Part 1
V-Slip: Part 2
Table Kick: Part 1
Table Kick: Part 2
Goddess Elbow Tap: Part 1
Goddess Elbow Tap: Part 2
Side Plank
Hydrant Heel Press: Part 1
Hydrant Heel Press: Part 2
Jumping Jacks
Low Impact Jumping Jacks Modification

12 thoughts on “40-Minute Total Body Workout: No Equipment, Great Results! Fit Pregnancy-Low Impact Exercise

  1. Kate Lodholz

    Really loved the longer workout with your tips on how to ad more intensity. Love the extra info you add in about what the benefits of certain exercises are and why it helps to train in certain ways. Thanks so much Melissa!

  2. Johna

    I absolutely loved this workout! I did the high impact moves. I enjoyed the longer workout too. I liked all the different moves. I’ve been doing your workouts since you first started. Always have loved your variety. It’s fun watching your family grow! Thank you for all you do!

  3. Kerrigan

    Fantastic workout! I alternated high knees and marching in place. I didn’t move in the last 2 weeks – caught a killing stomach bug. Now it feels good!

  4. Anna

    I like you talking throughout! I enjoy hearing about the different exercises and what they target, etc. Keep it up! Thanks so much

  5. Katie

    I so delighted in your additional movement insights in this video, Melissa! I did notice my focus sometimes shifted from the work I was putting in/what muscles I was trying to activate to listening to your teachings, so I also appreciate your typical amount of talking in your collection of workouts, but from time to time I would so thankfully welcome more knowledge imparted throughout the workout such as you’ve kindly included here! Thank you tremendously for your brightness!

  6. Amanda Bartholomew

    Melissa you’re a rock star!! I followed you through my pregnancies and now its fun to follow you through yours. Thanks for all the time you put into helping others- it’s a huge service and one that is very well appreciated by many!!! Merry Christmas!!

  7. Kelly W.

    I did this yesterday! Alternated between high knees (most of the time), burpees, jacks, high knee pulls if I had to go slower, and skaters for cardio. It was fun! Sore today. I just saved a lot of your videos on youtube. Happy Holidays and hope you’re pregnancy is going well.

  8. Anonymous

    i felt like impact today, but you are so inspirational and there were new moves in here for me. Im sweating and out of breath now.I love it Thank you Melissa and family. You are the best out there!

  9. Annie K

    Melissa: “I love sharing knowledge.” Me: “Yes, please! I love learning!”
    I love that your videos are so straight up…no music, easy to know the next move, good information, and not too much “good, job!” comments to the viewers that you can’t see 😉

  10. Leslie W.

    Hi Melissa,

    Another great workout. I do enjoy the long ones as I typically shoot for 30-45 mins. I’m currently 25 weeks pregnant with baby #2 and been working out with you for about 5 years. I enjoy your pregnancy workouts throughout both my pregnancies and still going strong working out 4-5 times a week with walking.

    Thank you always for posting these wonderful workouts. Continued health and success to you and your family.

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