Hello Everyone,
I have a fantastic throwback workout on my To Do list for today. This routine is completed in standing and uses dumbbells for a few exercises. You can also choose to do the exercises with bodyweight if you don’t have access to equipment. You will find the workout video, breakdown and photo tutorial below.
I had a very active weekend, but didn’t get in any formal exercise routines. I’m excited to get back into my normal workout flow, although I enjoyed mixing it up with some other activities.
Staying Active in Erie
We just got back from a quick three day weekend getaway trip to Erie, PA. I tried to unplug as much as possible and just enjoy being with my family and it was wonderful. We did a lot of exploring. I found some beautiful places for yoga flows. The kids loved the Griff Slides (40-foot slides built into a hill side) and exploring on nature walks through the park.
![](https://www.benderfitness.com/wp-content/uploads/2022/07/yoga-in-erie-1024x1024.jpg)
At Presque Isle, we spent some time relaxing and playing on the beach and then rented a Surrey from The Yellow Bike Rental Company to explore a bit more. The kids loved sitting up front, and Jesse and I enjoyed pedaling around and staying active. We did a 6-Mile roundtrip loop from the bike rental site down to the Perry Monument and back. It was the perfect length to keep the kids engaged without getting bored.
![](https://www.benderfitness.com/wp-content/uploads/2022/07/preqsue-isle-surrey-trip-768x1024.jpg)
We also took the kiddos on a boat ride for Scallywags Pirate Adventures. When I say the kids LOVED the pirate adventure I mean it with the all caps kind of love. From using water canons to battle a wicked pirate (who was a very good actor!) to a variety of other games and activities the kids had an amazing time.
![](https://www.benderfitness.com/wp-content/uploads/2022/07/scallywags-tatoos-768x1024.jpg)
![](https://www.benderfitness.com/wp-content/uploads/2022/07/maverick-pirate-768x1024.jpg)
![](https://www.benderfitness.com/wp-content/uploads/2022/07/water-cannons-pirate-768x1024.jpg)
![](https://www.benderfitness.com/wp-content/uploads/2022/07/scallywags.jpg)
![](https://www.benderfitness.com/wp-content/uploads/2022/07/pirate-tour-768x1024.jpg)
This quick little weekend getaway was just what we needed. Lots of fun, and impromptu adventures. I’m feeling much more rested and energized. I also have a renewed sense of motivation. Sometimes a change of pace (or place in this case) is just what you need to become refreshed.
I hope you enjoy today’s workout. Keep an eye out for new ones! They are coming soon.
Melissa
You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @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 recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness
Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com
The Workout:
- Low Impact Jumping Jacks
- Calf Raise Curl
- Squat Pulse
- Single Leg Chair Extension: Right
- Single Leg Chair Extension: Left
- Standing Cross Crunch: Right
- Standing Cross Crunch: Left
- Standing Side Heel Press: Right
- Standing Side Heel Press: Left
- Swaying Goddess
- Twist and Reach: Right
- Twist and Reach: Left
- Warrior Deadlift: Right
- Warrior Deadlift: Left
- Skier
- Flat Back to Triangle: Right
- Flat Back to Triangle: Left
- Sumo Twist: Right
- Sumo Twist: Left
- Squat and Press
- Lunge to Row: Right
- Lunge to Row: Left
- Bent Knee Press with Chest Press: Right
- Bent Knee Press with Chest Press: Left
- Single Leg Squat: Right
- Single Leg Squat: Left
- Side to Side Squat and Fly
- Chair Pose Press
![](https://www.benderfitness.com/wp-content/uploads/2020/05/14F69EC5-A52F-4216-97F8-632A96D99F10-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/8322FE11-C35C-4FEA-BFB4-126C49197728-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/700D060C-49D7-46CA-A2AB-993555A73450-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/9DBD910E-7AFC-44E5-A58E-9E82B96C9497-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/B5FC700F-C4A2-4B69-B5A8-E018FD70F64D-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/AC11D42B-9A80-4140-A4CB-6208C8955311-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/5736015F-EFD9-4149-B751-D197E7E2C5CF-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/83DCEF01-6420-499F-8DAD-7D72FDD3C533-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/E66A3234-B411-4D20-939C-05CD456F68B0-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/5B42910E-8D7D-4F08-8B55-A1D3028EDC07-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/6A3A45FD-FA51-41AF-9741-4BBF56FD8ACF-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/598D0AC3-400B-4A45-BDA5-BB30F23528D7-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/5F8D3AB3-CAC5-4D05-8EF7-1D083EEAA076-1024x768.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/FB7891EE-1EEB-4618-AFCE-ADC1A9B520E8-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/83179523-791F-46A5-B54A-059CDEAF34AC-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/66EBE126-5333-4582-A44A-16B4D7A82646-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/8A705F72-5DFD-445C-A575-42D69E2D626B-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/05DA1F8C-04CA-47F4-B6AF-164B9AE69BF6-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/1FBB2114-DC31-4946-9590-50F058E7FB46-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/EEE0DB3C-34A8-46F3-B02A-BAA2610293A6-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/B7A6193E-ABEA-44AF-810B-4D4136DDAB51-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/6AAE86CB-C9BC-47D5-B6DB-5227E545F92B-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/8B24ED65-8E31-423F-A54B-628C8BC8617E-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/04792BBB-86D5-44A3-98D4-39A039455F35-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/E7091363-369B-447E-BDC1-44F9BABC0B05-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/7E637C19-66D3-4AA5-83E1-E2601DA8B29E-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/A2636A4B-C0A1-449C-BF11-A3F4FF4CD189-1024x768.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/4EAAF67B-656D-4D7F-AE30-B874B8571A63-768x1024.jpeg)
![](https://www.benderfitness.com/wp-content/uploads/2020/05/48A9BB78-043E-4FF4-9BC1-0CC6F9161014-768x1024.jpeg)