Total Body Sculpt Workout #23: Low Impact, Standing Workout: Legs, Arms and Abs

Hello Everyone,

Welcome to Total Body Sculpt Workout #23. This is a fantastic Low Impact, Standing Workout routine. No plyometric exercises in this one, but you will still get in an amazing workout.

Behind the scenes filming view. Esmé was just a few months old.

You won’t be getting up and down off the floor a lot during this exercise routine, but you will be using a chair for some exercises. Be sure that the chair you are using is sturdy and won’t slide out from under you. You can brace it against a wall or use a bench of other sturdy surface if needed.

You will find the workout video and breakdown below.

Nutritious and Delicious

When thinking about nutrition and planning out meals for the week, I usually think of three things.

Will my kids eat whatever I’m making? We eat as a family. If it’s something new I will often give the kids a deconstructed version of whatever the meal is. (So instead of mixing together the chicken, rice, veggies, and guacamole they get the same foods on their plates separately.)
Is it delicious? I enjoy food, and it’s important to me that what we are eating tastes good. I don’t care how healthy a meal is: if it tastes disgusting I don’t want it. Life is too short to eat foods that I hate. Luckily, I love vegetables so it’s a little bit easier to pick delicious and healthy options.
Is it nutritious? I try to pick nutrient dense foods as often as possible (and I don’t spend time worrying about the times that I eat less nutritious foods). I don’t consider anything a cheat meal. I feel the best when I’m eating a variety of fruits and vegetables, and we eat salmon, chicken and turkey regularly. We don’t limit carbs or any other foods, but we try to pick more nutrient dense varieties (whole grain breads, etc). If we eat something less nutritious? No big deal, we enjoy it and move on.

New Workouts and Life Updates

This month was supposed to be chock full of new workouts and then three things happened. My computer broke, my husband got injured and my son and I caught a bad stomach virus and were out of commission for a few days. Needless to say, none of that was in my plans.

So, it’s time to regroup and get back on track. I have new workouts to share and a burning desire to consistently bring them to you.

For a while now I’ve been struggling to balance parenting, work, maintaining our household, social obligations (and fun!), editing/filming and my work here at BenderFitness. As the semester wraps up at the university I teach at, I am shifting my focus to re-finding that balance. It doesn’t come easily and it definitely requires a conscious effort.

So if you have any tips and tricks please feel free to share them below.

Signed,
Desperately Seeking a Life/Work Balance

AKA Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

1. Squat
2. 2nd Position Plié to Toes
3. Curtsy Lunge: Right
4. Curtsy Lunge: Left
5. Rotating Squat Step
6. Plié Side Lift: Right
7. Plié Side Lift: Left
8. Reverse Pulse: Right
9. Reverse Pulse: Left
10. 5th Position Plié Forward Lift: Right
11. 5th Position Plié Forward Lift: Left
12. Figure Four Rotation: Right
13. Figure Four Rotation: Left
14. Warrior III Squat: Right
15. Warrior III Squat: Left
16. Cactus Stretch
17. Incline Pushups
18. Dips
19. Forward/Back Plié Side Pulse: Right
20. Forward/Back Plié Side Pulse: Left
21. Trunk Rotation: Right
22, Trunk Rotation: Left
23. Standing Toe Touch Twist: Right
24. Standing Toe Touch Twist: Left
25. Standing Cat/Cow Arch
26. Pendulum Tap: Right
27. Pendulum Tap: Left
28. Alternating Leg Sweep

Bonus Burn: Core Workout: 12 Minute Home Ab Exercise Routine

Hello Everyone,

I hope you are ready for an amazing workout for your abs. This routine is only 12-minutes, requires no equipment and uses some of the best exercises to activate your entire core. As always you will find the workout video, workout breakdown and photo tutorial below.

This workout uses movements that will activate the center, sides and back of your abdomen. When doing a full core workout you want to be sure to utilize each of these areas and to use multiple planes of motion. When you do this you are truly getting an amazing core workout that activates all of the muscles.

Some of the benefits of a strong core include:

Better Posture
Improved Back Alignment
Improved Pelvic Alignment
Less Risk of Back Pain
Less Risk of Injury
Improved Balance
Improved Form During Exercises
Decreased Risk of Falling, Especially as you Grow Older

This is not a comprehensive list, there are other benefits, but this covers some of the basics of why it is important to have a strong core.

In my work as an Occupational Therapist, I spend a lot of time working on core strengthening with my patients. This is especially true if they are recovering from a stroke or other major illness or injury that has impacted their balance.

While we can never fully prevent accidents or injuries (some things are outside of our control), what we can do is keep ourselves as healthy as possible so that if the unexpected does happen we heal more quickly and give ourselves the best possible chance of making a full recovery.

Exercise is the best treatment for long term pain management and should be a primary line of defense and recovery. It’s an amazing tool, which is unfortunately under utilized by many. Of course, if you are dealing with a specific injury you should always consult with your doctor or therapist before trying out any new exercises.

Here is a random fact for you today: Did you know that Usain Bolt (the fastest man alive!) has scoliosis? Until he started working with his trainers to specifically train his core and back he suffered multiple injuries. Scoliosis doesn’t just impact your posture, but the way your legs strike the ground, and the position of your ribs and organs.

I have mild scoliosis and when I started training regularly my height increased. I make a conscious effort to fully and regularly train my core so that I maintain a healthy back and posture. As I (hopefully) have the honor of growing older I want to maintain my physical health as much as possible.

I would love to hear your thoughts on core workouts. Love them or hate them? Did you have a favorite move from today’s routine?

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

This quick 12-Minute workout will work your entire core. Maximum repetitions for 50-seconds, with a 10-second break between exercises.

1. Crunch & Tap
2. T-Twist: Right
3. T-Twist: Left
4. Sit Thru Hold: Right
5. Sit Thru Hold: Left
6. Reverse Crunch
7. Cross Over Can-Can: Right
8. Cross Over Can-Can: Left
9. Down Dog Elevator: RIght
10. Down Dog Elevator: Left
11. Side Heel/Toe Tap: Right
12. Side Heel/Toe Tap: Left

Repeat 1-3X

Delicious & Healthy Frittata Recipe

I love simple recipes that are loaded with nutrients. This delicious frittata delivers on all counts. Plus, it’s easily customizable. You can add or change vegetables to suit your palette and the taste buds of whomever you are dining with.

Bonus, this can be stored in the fridge for three days, so you can cook up a big serving and enjoy it for several meals. I love when nutritious and delicious meals can be prepped ahead of time. It’s so easy to make healthy choices when it’s already prepped and ready to go.

The Veggies

The veggies I chose for today’s frittata: Sweet Potatoes, Field Greens, Onions and Sliced Cherry Tomatoes. I like to use colorful vegetables in my meals. First of all, it’s visually satisfying. I’m not a master of plated food photos. There are some people who have refined plating food into an amazing visual art. More importantly, a variety of natural colors in your meals is a good indicator that you are getting a range of nutrients.

For this meal I roasted the sweet potatoes in the oven for 25-minutes, and sautéed the onions and greens before layering everything together and baking it.

I prefer to make this in a large baking dish so we have plenty of leftovers. My whole family loves this meal so a smaller dish goes to quickly. You can cut the recipe in half for a smaller portion. I normally store it in the fridge in an airtight container for three days, but it can also be frozen if you want it to last a little bit longer.

Sometimes I add smoked salmon or another protein of choice to this recipe. I love how versatile it is. If you switch things up and make this your own, please share your recommendations in the comments below.

The Recipe

Ingredients

-12 Eggs

-Sweet Potatoes-Peeled and diced (Aprox. 1.5 pounds)

-2 medium Onions

-Tablespoon minced Garlic

-Extra Virgin Olive Oil (1/2-1 Tablespoon)

-Field Greens, Kale or Spinach

-Tomatoes (sliced or diced)

-Feta (you can omit this or substitute Parmesan cheese)- I use aprox. 3-6 ounces of cheese.

-Salt and Pepper to Taste

Step 1:

Pre-heat oven to 350-degrees Fahrenheit.

Peel and dice sweet potatoes and place them on a baking tray in a single layer. Top with salt and pepper. Bake 25-minutes or until tender.

After baking is completed transfer the sweet potatoes into a baking dish and layer across the bottom of the dish. Leave the oven on at 350-degrees.

Step 2:

While the sweet potatoes are in the oven sauté the onions and minced garlic in extra virgin olive oil. When the onions become translucent throw your greens of choice into the pan and continue to sauté until the greens are wilted.

When that is complete, add the greens into the baking dish and layer over the sweet potatoes.

Top the layer of greens with your tomato slices. This step is pictured in the photo below, during step 3.

Step 3:

In a large bowl whisk together eggs and cheese. When they are combined you will pour this mixture over the vegetables.

Step 4:

Place the dish in the oven. Bake for 35-45 minutes. I always check the dish at 35 minutes, but it usually takes the full 45-minutes to fully cook.

Step 5:

Remove from the oven and enjoy! If you want more greens serve with a side salad. It’s also delicious with some toast or served with avocado slices.

Total Body Sculpt: Workout 22: No Equipment Exercises: Cardio, Core, Legs and Thighs

Hello Everyone,

Welcome to today’s workout. Today we have a full body, 40-minute, no equipment workout on the planner. This routine combines cardio and strength exercises. We are getting in plenty of dynamic movements during this routine, so it is a wonderful way to improve your functional mobility.

Have some water handy and a yoga mat and you are ready to go! As always, the full length workout video and the photo tutorial for each exercise can be found below.

Life in the Bender Household

Things have been a little bit crazy in the Bender household lately. I still need to get my computer fixed, which has delayed the new workouts I have for April (but they are still coming, don’t worry!) It’s almost the end of the semester for the university that I teach at which brings an extra level of busy-ness.

I got in two Body Sculpt workouts this week and two yoga flows. When things get crazy just try to do what you can. Hectic times and life happens. Sometimes it requires adjustments in your plans and schedule. That’s okay, you just need to keep moving forward without quitting.

Examining Your Mindset

In addition to the physical parts of showing up for your workout, it’s important to take a look at your mindset. What drives you forward and what habits hold you back? For me, fitness isn’t about a certain aesthetic. It’s functional. Maybe it’s the Occupational Therapist side of me, but I want to know that I am moving and nourishing my body in a way that is going to add quality to my life today and in the future.

I had a discussion with my yoga students this week about examining where we are using our energy. Are you applying enough energy to the things you want to focus on? Are you giving too much energy to thoughts or habits that no longer serve you?

It can be hugely helpful to adjust the amount of energy that you direct toward specific habits or goals. It’s something I sometimes struggle with. Taking some time to examine what I want and need can help me to make small changes that improve my overall happiness.

How are you doing with your life balance and directing your energy toward the things you want? I would love to hear about it (and your thoughts on the workout) in the comments below.

Have fun today!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Set your interval timer for 28 rounds of 30/50.
30-Seconds of Cardio and 50-Seconds Max Reps for Each Exercise.

1. Squat, Tap & Reach
2. Pendulum Chair: Right
3. Pendulum Chair: Left
4. Prone Heel Press
5. Knee Drop Starfish
6. Reverse Hook Crunch
7. Jump Squat
8. Warrior Knee: Right
9. Warrior Knee: Left
10. Plié Jump
11. Kneeling Squat
12. Side Gorilla
13. Twisting Knee Tap
14. Beast Rib Hug
15. Sit Thru
16. V-Up Twist
17. Bear Crawl
18. Crab Knee Touch
19. Lunge Hop: Right
20. Lunge Hop: Left
21. Rotating Squat Step
22. Jumping Jacks
23. Runner’s Lunge to Chair: Right
24. Runner’s Lunge to Chair: Left
25. Kneeling Heel Press: Right
26. Kneeling Heel Press: Left
27. Three Point Locust Reach
28. Flat Back Lift

Total Body Sculpt: Workout 21: Arms, Abs, Core, Legs + Cardio Burn Exercises- 40-Minutes

Hi Everyone!

Welcome to today’s Full Body, 40-Minute, No Equipment Workout. This is a fantastic exercise routine and it incorporates some of the best compound exercises to maximize your home workout routine.

During this workout I incorporate cardio intervals. I choose high knees, but you can substitute marching in place for a lower impact option, or amp up the intensity by doing jump rope burpees or another exercise of choice. If you are just starting out on your fitness journey you can also choose to rest during the cardio intervals.

Remember, any workout can be modified to suit your needs. If you are being challenged, and feel that you are working at moderate to high intensity than you are in the correct zone to improve your strength and fitness. You will find the full length workout video and photo tutorial for each exercise below.

New Workouts:

I have more new workouts coming. I hope you enjoyed the two new workouts I posted last week. If you haven’t tried them yet, you can find them here: https://www.benderfitness.com/2022/04. I had an unexpected delay for new workouts because 75% of the screen on my Mac stopped working. I am not sure how long the repair will take, but in the meantime I will either film some Live workouts or do some very basic editing on my I-pad.

While situations like faulty electronics are very frustrating, I keep reminding myself that it’s a small issue in the long run. I hope that you enjoy the workout I selected for today. It’s a great exercise routine.

Let me know what your favorite workout move was from this video, and if you like longer workouts like this one, or shorter workouts that you can repeat or stack based on how much time you have that day.

I like both workout styles, but as a working mom of two young children I often find shorter workouts to be more functional for my current lifestyle and situation. For me, a short workout keeps me feeling better than no workout at all.

Have fun today! Don’t forget to let me know what you thought of this workout!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Set your interval timer for 28 Rounds of 30/50.
30-Seconds cardio of choice in between each exercise.

Low Impact Jacks
Lunge to Figure 4: Right
Lunge to Figure 4: Left
Squat
Toe Touch Pushups
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Super Swim
Reverse Plank Leg Lift
Plié Reach: Right
Plié Reach: Left
Runner’s Lunge Lift: Right
Runner’s Lunge Lift: Left
Temple Tap Abs
Raised Leg Adduction: Right
Raised Leg Adduction: Left
Angel Abs
Tricep Pushup: Right
Tricep Pushup: Left
Sumo Pushups
Scapular Squeeze
Warrior III: Right
Warrior III: Left
Goddess Twist
Pendulum Squat
Heel Tap Abs
Crunching Side Plank: Right
Crunching Side Plank: Left

Photo Tutorial of Each Exercise in Today’s Workout

Quick Dumbbell Workout: Arms, Back, Legs & Abs: 10-Minute Exercise

Hi Everyone!

Welcome to today’s workout. Grab some dumbbells for this one. If you don’t have dumbbells you can grab something from around the house (a can or water bottle will work) to add some resistance to your routine. If you aren’t ready to add resistance you can complete the exercises with bodyweight, focusing on activating the muscles throughout the full range of motion.

In addition to the workout I posted a quick 5-Minute Warm-up video below. You can do your own warm-up, but if you are prone to skipping the warm-up and jumping into the workout (okay, I’m totally guilty of this at times!) I encourage you to do the warm-up first.

Warming up will help prepare your body for the workout and get you ready to maximize your exercises. You will be able to work at a higher level of intensity and your muscles will be ready to move through a full range of motion. Warm muscles have more stretch and flexibility.

I also posted a cool-down video to finish with. Why are cool downs important? Cooling down after a workout allows your heart rate and blood pressure to gradually return to normal. Once your heart rate has returned to normal (or close to it) it’s also a great time to stretch. Remember, flexibility is mobility. You want your body to have both strength and mobility, ideally without sacrificing one to achieve the other.

How Long Should I Workout?

A common question I get, is how much timer per day should be spent working out. This is a good question and there are a few variables to consider.

How much time can you realistically fit in your day? Generally speaking, 30-60 minutes of moderate intensity exercise per day is a great number to aim for. However, a shorter 10 to 15-minute workout done consistently is going to reap better benefits than one long workout per week. Especially, if that shorter workout is done at a higher level of intensity.
Speaking of intensity, more intense workouts can be shorter. For most people doing a high intensity 60-minute workout would be very difficult. If you are working at a higher intensity you can keep your workouts shorter. When I do a challenging and intense HIIT I aim for 10-30 minutes of hard work. Most often I keep it toward the lower 15-20 minute end of that range.
Finally, you should consider how your body recovers from your workouts. Every human being has a different body and recovery time. Some people can do HIIT 5-6 days per week and never get sore. Other people do one intense HIIT workout and are sore for a week. Shorter workouts typically have a shorter recovery time. You want to challenge yourself without working to the point where you can’t move for several days at a time. One of the most important things you can do for your health is learning how to check in with your body and recognize what it needs. Once you do that it becomes much easier to customize a program that works best for your body, schedule and lifestyle.

I would love to hear about your workout schedule. Leave me a comment here or on social media and let me know what a typical workout week looks like for you.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Rocking our BenderFitness cropped hoodies!

Warm-Up

The Workout:

Interval Timer set for 10 Rounds of 10/50

Or Complete for Reps: 10-20 Reps Per Exercise (Right + Left = 1 Rep)

Weighted Burpee
Isometric Dumbbell Row
Pendulum: Right
Pendulum: Left
Rotating Chair
Plank to Down Dog Drag
Side Plank Hip Tap: Right
Side Plank Hip Tap: Left
Temple Tap Abs
Superman

Repeat up to 5X.

Cool-Down

Abs, Thighs & Glutes: On the Mat- Low Impact, No Equipment Home Workout

Hello Everyone,

Welcome to today’s workout. This workout routine is primarily focused on the core, but also incorporates some amazing moves that will activate the muscles of your glutes, inner and outer thighs, and hamstrings.

I love multi-functional, compound exercises that maximize a workout. I went through today’s workout twice. It was a great burn and challenge. You can repeat it up to three times.

I included some exercises to really focus on strengthening the core from the inside out. In the Hip Tilt to Leg Press exercise focus on using the deep core muscles to pull the hip bones toward the low ribs. It’s a small movement, but it is powerfully effective for activating those deep core muscles. If the leg extension is too intense during this movement you can repeat the hip tilt for the full 50-seconds. There is always a way to modify a movement.

Modifications, shaking muscles, sweating, getting out of breath…none of those are bad things. Often people get embarrassed and start shaming/berating themselves over those moments in a workout. You are showing up, challenging yourself and teaching your mind and body how competent you are at doing difficult things. Working hard and having the ability to challenge yourself and move outside of your comfort zone is something you should be proud of.

How to Measure Fitness Progress

Measuring progress in a fitness program can be very motivating or very demoralizing. Deciding how you want to measure your progress requires taking a good look at what motivates you, and what thoughts or habits eventually become a hurdle to your progress.

For example, a weight loss goal might be motivating when you see the scale move and demoralizing when the number plateaus or moves upward.

As a trainer, I feel most successful when the people I train measure their progress based on what they have gained, instead of what they have lost.

For example, it’s powerful to hear someone say that they no longer have daily back pain, or they now have the energy to participate in physical activities that they weren’t able to participate in before. When someone changes a goal from focusing on number of inches lost to number of push-ups completed in a minute I internally do a little happy dance. The mental shift that happens when you focus on what your body is capable of vs what you want to change about your body is powerful. I don’t care what the number on the scale is, what your BMI is, how many reps you can do, you are worth loving as you are right now.

What are you capable of right now? If you find yourself in a cycle of self berating, take a moment to answer that question. Then follow it up with: what do you want to be able to do? This is where goal making can be a powerful tool. I want to be able to run a 5K any time I want. I want to have the energy to play with my kids. I want my body to be pain free and strong well into old age. Whatever your goals are they should be meaningful to you. My goals are part of the reason that I train consistently. They are lifelong goals that help me to prioritize physical health because it impacts my ability to participate in everything else in my life.

While weight loss can be part of making healthy changes for some people, it’s more important to look at the whole picture. What functional changes are happening as a result of the healthy decisions you are making?

So, what are your goals? I would love to hear them in the comments.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com