Abs Galore: Total Core Workout – No Equipment, Low Impact, Apartment Friendly Exercise routine

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Hello Everyone!

Welcome to today’s workout. Today we have a fantastic core workout on the agenda! Even though this workout routine is focused on working the core from every angle, I utilized plenty of compound exercises so there is still a full body benefit to this workout.

I felt amazing when I finished this routine. I used some new movements that kept things interesting and enjoyable.

Challenge yourself to get in maximum repetitions during each interval, with good form. If you need to stop, that’s fine, but get right back into the routine as soon as you are able. You can also modify as needed. Learning to listen to your body and recognizing when to push harder, and when to rest a little more is like a super power. You are capable of so much, but it requires the right balance of training hard and resting well.

As always, you will find the full length workout video below, along with the workout breakdown.

Reverse crunch: mobility and strength exercise for the core, shoulders and hips

So what are the benefits of strong abs? Better posture, less back pain, improved balance, stability during other functional movements and exercises. A strong core is foundational to most of your balance and movement patterns.

Life Update

Things are finally starting to settle back down in our household (fingers crossed!) Now that everyone is healthy again I am re-focusing on filming new workouts.

We have also continued with our martial arts training, which has me very motivated to improve my flexibility and mobility. Martial arts requires different movement patterns and areas of flexibility. So you can look forward to some new mobility based exercise routines to show up on my blog.

Practicing karate, side kick with punching bag
Practicing martial arts

I’m not feeling as strong and healthy as I usually do, but I know that it’s just a matter of putting in consistent work. I’ve had so many irons in the fire, for so long that I got a bit burned out and needed a season of rest. But now I’ve gotten to the point where all that rest just made me more tired and it’s time to get moving again.

I know a lot of people are struggling right now, so if you are one of them: we’ve got this. Let’s get moving together.

I really hope you enjoy today’s workout and that you feel amazing after you go through it. See you soon with more new routines!


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

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  1. Hip Tap Leg Raise: Right
  2. Hip Tap Leg Raise: Left
  3. Down Dog Toe Tap to Side Plank: Right
  4. Down Dog Toe Tap to Side Plank: Left
  5. Double Heel Tap/Knees to Chest
  6. Beast Heel Tap
  7. Temple Tap Abs
  8. Side Plank Bicycle: Right
  9. Side Plank Bicycle: Left
  10. Heel Tap Abs
  11. Alternating Reverse Plank Crunch
  12. Crab Heel Press: Right
  13. Crab Heel Press: Left
  14. Cat Cow
  15. Up/Down Dog

Go through once or repeat up to 3X

5 thoughts on “Abs Galore: Total Core Workout – No Equipment, Low Impact, Apartment Friendly Exercise routine

  1. Rose

    Hang in there Melissa! I’ve been following you for about 10 years, and I’ve watched your life change and evolve over that time. You have high expectations for yourself but since you’ve had kiddos you’ve lost the total autonomy and agency over your life that you had before kids. Yet, you still strive to meet all the same expectations as before. It’s okay to reshuffle your priorities and let things fall away that no longer serve you or what’s most important to you now. The world will accommodate you, I promise!

    • benderfitness

      Thank you so much for this comment, and this beautiful offering of grace. This was the response that I didn’t know I needed to read, but it was wonderful.

  2. Jennifer

    The compound movements were really fun (and challenging). I’ve been working out with you for years online, thanks so much for keeping up the great content!!

  3. Teresa (Portugal

    Loved the workout! Did it after a run and the combination was fantastic
    Been working out with you for a few years now, and you never disappoint, your as real as it gets, thank you for showing me that it’s ok not to be ok and that we can do it if we set our minds to it.
    Lots of love

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