10 Minute Full Body Workout with Dumbbells

Hello Everyone,

Welcome to a quick and effective Full Body Dumbbell Workout. This routine only takes 10-Minutes per Round. It’s perfect for days when you need to get in a workout, but don’t have a lot of time. It’s also a great one to repeat.

I did a round of this workout for time, and a round for repetitions. For reps, I did 20 Reps Per Exercise. I like the versatility of both formats, because they each challenge my body differently. I used two twenty pound dumbbells for the majority of this workout.

A couple of things to keep in mind during this workout: for Good Mornings and Romanian Deadlifts it is very important to make sure you are keeping your back flat and your core engaged. This will help you get the most out of the movement and help prevent injuries. Good form is always important, but it is especially important when you are adding weights into your exercises.

Flat back during Romanian deadlift — Horse Stance Good Morning with flat back

This is a great workout to pair with any of the Tabata Workouts I posted last week. Those 4-minute routines will make the perfect cardio burn to go along with today’s workout.

Thoughts for the Day:

Latley I have been spending some time thinking about barriers. What stands between you and your goals. Are there small changes you can make to help yourself move toward your goal?

Certain barriers we can’t control (long work/ commute hours, illness, injury), but there are other places where small changes can have a big impact on our time. For example, time spent scrolling through social media or procrastinating. When you think about a quick workout like today, ten minutes is achievable for most people. But you have to initiate that movement and make sure you aren’t wasting time and energy in places where you don’t want to.

I’ve realized that I lose time in a lot of little ways, so getting more organized and intentional with my time helps me to prioritize the things that are important and let go of the habits that aren’t.

Post Workout: Better mood and energy level.

I hope todays workout helps you to feel more energized and healthier. Let me know how many rounds you go in and if you paired it with any other workouts.

Have an amazing day and check back soon for more new workouts.

Melissa

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:

Interval Timer set for 10 Rounds of 10/50

Squat and Curl
Horse Stance Good Morning
Row: Right
Row: Left
Tricep Drop
Romanian Deadlift
Weighted Russian Twist
Beast to Plank
Side Plank: Right
Side Plank Left

Repeat up to 3X

Photo Exercise Tutorial:

4-Min Workout: Tabata #4 of 4

Hi Everyone,

Welcome to Tabata Workout #4! I hope you’ve enjoyed this quick workout journey, and used it to help yourself to get in a workout on a day when you might not have otherwise. You will find the real time workout video below, as well as a photo tutorial for each exercise.

On the days of struggle, where it’s difficult to make time for yourself and your health, remember that even a little bit of movement is progress in the right direction. Your health is worth it. Yes, this might only be 4-minutes of exercise, but it’s a fantastic four minutes and it’s going to help you improve your health, fitness and endurance.

With this format the intervals are short enough that you can really push yourself. So you can workout quite intensely, despite the short total length of each round of exercise.

If you would like to pair this with another workout, I recommend this: 12-Minute Dumbbell Routine or my 15-Minute Abs Workout. I love the flexibility of these quick routines, because it really lets me customize my workouts. Since having children, my time is at a premium and I have to make the most of my workouts in the shortest amount of time.

How to Stay Consistent with your Workouts: Assess Your Schedule:

One of the hardest parts of getting in consistent workouts is making it a part of your normal schedule and routine. The first step of accomplishing this is to take a realistic look at your schedule. Is your morning most accessible, or your evening? Do you have enough time to get in a quick workout on your lunch break?

Where are you losing time in your day? Does doom scrolling cause you to procrastinate? Most of us engage in some form of procrastination that can inhibit us from achieving our goals. It’s important to take a realistic look at those habits and figure out where we can make positive changes.

Some people are already at their maximum time expenditure: This doesn’t apply to most people, but some people are working three jobs, caring for a family member, balancing medical appointments, etc, and they write to me asking how little they can safely sleep so they can still get in a workout. Sleep is necessary for your overall health, and so is movement and exercise. If the above sentence describes you and you are at the complete maximum end of your time and energy expenditure: give yourself some grace. If you can fit in one four minute round of exercise and that helps you feel better and healthier, excellent! If you can’t, remember sleep is necessary for your health, too.

There are some services available to caregivers, and programs such as respite care, and those options may be worth exploring if that applies to your situation. Whatever your situation is, take a realistic look at your time and don’t be afraid to start small. We have workouts from 4-minutes up through 60-minutes available here. So you can mix and match to fit your needs.

How do you feel about the short workouts? Have you enjoyed them or do longer routines work best for you?

Melissa

Interval Timer: 8 Rounds of 10/20
10-seconds Rest, 20-Seconds Maximum Repetitions

Surfer
Chair Hops
Plie Jumps
Uppercut Flurry

Repeat

4-Minute Workout: Tabata #3 of 4: Fast & Effective

Hello Everyone!

Are you ready for a great, effective, and fast workout routine? If you said yes, then you are definitely in the correct place. Today we are continuing the four part Tabata workout series with routine #3. The full length, real time workout video and photo tutorial are below.

One round only takes 4-Minutes so it’s great for anyone short on time, but still looking to get in an amazing workout. I like to do 3-4 Rounds of Tabatas, but I know that even if I can only fit in one round I am still improving my fitness level. I’m a busy mom, so sometimes one four minute round of exercise is all I can fit in. When that’s the case I need to make sure every minute counts.

I have to admit, parenting and exercise comes with its own set of challenges. It just isn’t as easy to workout when your schedule includes caring for other human beings and trying to keep them to a schedule and in extracurricular activities. Life and its demands is always in flux.

Getting in a treadmill workout with a little photobomb pro behind me.

Sometimes when I get overwhelmed I need to remind myself that part of the reason that I started this website while I was in graduate school, was because I was SO BUSY that I needed to change my workout routine and style of workouts. I went from running and longer yoga flows to developing my own HIIT and home workouts. A large part of the reason why I did that, was because my schedule required me to get in an optimized workout in a shorter amount of time. And here we are more than a decade later, still sharing workouts that fit a busy lifestyle.

Although the demands on my time are very different now, the root issue of feeling like I don’t have enough time is the same. And quick workouts like this one are a perfect solution to a busy lifestyle. Maybe I don’t have time for 40-60 minutes of exercise, but when it’s broken down into 4-minute intervals it suddenly becomes doable.

You can find the other workouts I’ve shared so far this month here: Newest Workouts. If you haven’t given them a go yet, I encourage you to do so. Exercise isn’t just an amazing way to stay in shape and feel physically strong, it improves your mental and physical health. It even helps me to feel more patient and calm throughout the day. Moving and exercising is beneficial in so many ways.

I would love to hear what you think about this workout. Did it challenge you? How many rounds did you get in? Let me know in the comments below, or tag me in your workout check in post on whatever social media you use. I love seeing you progress and grow stronger and more confident.

Have fun, keep moving, and check back soon for more workouts!

Melissa
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

Interval Timer Set for 8 Rounds of 10/20.

Mountain Climbers
Switch Kicks
Lunge Jumps
Speed Skater

Repeat

4-Minute Lower Body Workout: Tabata #2

Hello Everyone!

Welcome to Tabata workout #2! Today’s workout uses four fantastic compound movements that will get your entire body working hard, but you will really feel this one in your lower half. Of the four workouts in this Tabata series, I found this one to be the most challenging. My quadriceps were on fire, but the short intervals allowed me to push through.

I hope you enjoyed the first workout in my Tabata series. You can find it here if you haven’t tried it yet: https://www.benderfitness.com/2023/01/4-minute-cardio-tabata-workout-1-of-4.html

I have been having so much fun filming new workouts and sharing these new exercise routines with you. Tabatas are some of the most effective workouts out there. They are amazing for developing strength and stamina. This routine is also focused on functional mobility. If it feels challenging and you are breathing heavy that means you are working in the right intensity zone. It also trains you mentally. You teach yourself that you are capable of doing difficult and intense things.

I hope that you have been enjoying the other new workouts I have shared so far this week. We started with Jesse teaching a 21-Minute dumbbell workout and today is Tabata #2 of 4. That means we have two more routines still headed your way this week.

Simple Smoothie Recipe:

I don’t drink smoothies all the time, but I really enjoy them when I am in a hurry, or on days when I am not very hungry when I wake up. I also don’t use protein powder often (my stomach doesn’t like most of them) but I’ve recently had some success with vegan protein. It’s convenient to have on hand for hectic mornings, because I don’t function well on an empty stomach. If you have a quick breakfast recipe that you default to when you are busy please share it in the comments.

Chocolate Coffee Smoothie

(with Vegan Protein Powder)

1/2 cup almond milk (or milk of choice)

2 tsp cocoa powder

1 scoop vanilla protein powder

1/2 Banana

1/4 cup coffee

2-4 Ice Cubes

optional: T Peanut Butter

Have fun with the new workout series. It’s been fun filming them to share with you. If you have any specific workout style that you would love to see in the future, let me know. I love seeing your check in posts and reading your comments.

Wishing you a wonderful day,
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:

Set your interval Timer for 8 Rounds of 10/20.
20-Seconds Maximum Repetitions

4-Minute Cardio: Tabata Workout 1 of 4

Hello Everyone!

Welcome to today’s workout! Today we have a fantastic, fast and effective workout on the agenda.

One round of this workout only takes 4-minutes, but it will be four minutes of hard work. This workout style is one of the best ways to maximize your progress in a small amount of time.

What’s so great about Tabatas? They improve your aerobic and anaerobic fitness levels, increase lean muscle mass, boost your metabolism and are incredibly time efficient. One round on its own is incredibly beneficial to your overall fitness, but you can also repeat it or pair it with another workout. This routine would be great with one of my low impact core workouts: https://www.benderfitness.com/category/core.

I will be releasing four Tabatas this week (including this one). I also shared a brand new workout with Jesse. You can find that here: https://www.benderfitness.com/2023/01/full-body-workout-get-back-in-shape-21-minutes-done.html

Jesse is great to workout with because he brings the perfect combination of motivation and humor.

This quick workouts are really helpful for me, because they let me work hard but don’t take a ton of time. With two young children I need to maximize my workouts in a time effective way. My schedule just doesn’t allow for long workouts right now, but the great news is that working out for hours isn’t necessary.

Be sure to check back, because we are working on more new and exciting workouts. I will be releasing the other three Tabatas I filmed for this quick workout series throughout the week.

Let me know how you liked this workout. Did you repeat it or pair it with another routine, or get in one challenging round?

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:

Set your internal timer for 8 Rounds of 10/20

High Knees
Low Jacks
Burpees
Lateral Hops

Full Body Workout: Get Back in Shape: 21 (Minutes) & Done

Hello Everyone!

I hope you are ready to make today amazing, starting off with a great workout to help us get stronger, healthier and more fit. For today’s workout grab some dumbbells and a stability ball or bench. No bench/ball? No worries, you can do the exercise lying on the floor. Remember, there is always a way to modify a workout suit your needs.

If you’ve been following along with us for the past year, you might already know that Jesse faced a lot of health issues. It was his worst health/injury year that he ever remembers having. He had a broken bone, tendinitis in his foot, a 14 mm kidney stone that he had complications with that required hospitalization and three surgeries….from the start of the year to the end of the year he was dealing with something, and frequently had a lot of pain.

As a result he wasn’t able to workout the way he is used to, and had almost no consistency in his training. Normally he does a combination of BenderFitness HIIT workouts and running, and we started martial arts training as a family. Jesse was a high school and college athlete, who competed in State and National championship races for Cross Country, and was inducted into our university’s athletic hall of fame in his first year of eligibility. So starting over and being de-railed in his fitness endeavors has been a new and challenging experience.

Jesse racing at the Buffalo Creek Half Marathon

Luckily, over the past few weeks of putting in hard work Jesse is already seeing and feeling a noticeable difference in his health and fitness. His running speeds have improved, he has noticed improved strength in his running bound, he is handling VO2 Max runs without getting stomach aches/issues, and he has been more positive and happy since getting back to exercise. For the past month he has been doing the workout video we are sharing below 1X per week, and he credits this routine with improving his strength and endurance.

I hope that you enjoy this workout, and find it as useful to improving your health and fitness level as Jesse has. Let me know how you feel at the end of this workout and if you enjoyed working out with Jesse. If you did, hopefully we can get him back and leading more new workouts!

Keep checking back here, because I have some fun and challenging new workouts headed your way soon. I also finally started using my TikTok so be sure to follow me there if you’re a TikTok user!

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:

Set your Interval Timer for 21 Rounds of 10/50

We are doing Maximum Repetitions in each 50-second interval.

Squat & Curl
Wood Chopper: Right
Wood Chopper: Left
Weighted (Russian)Twist
Wood Chopper: Right
Wood Chopper: Left
Fly

Repeat 3X for a 21-minute workout.

Total Body Sculpt: 40-Minute Workout to Start the Week Right

Hello Everyone!

I hope you are having an amazing start to your week. Today I have a great throwback workout to start the week strong. This routine will work your entire body, and will take 40-Minutes total. Grab some dumbbells for these exercises, and a mat and you are good to go.

If you don’t have dumbbells you can either grab something from around the house to add some resistance to the exercises, or do the exercises with body weight. Each variation will still be effective.

I filmed this workout about 2.5 months after having my second child. It’s fun and interesting to me to look back on exercise throughout my life. What I notice most is how things have changed, but also what has remained consistent. Exercise has helped me to feel strong and healthy at every turn. My body has changed and fluctuated with each phase of life, but feeling strong has kept me happy and pain free.

If you enjoy today’s workout, you might also love my Total Body Sculpt + 1-Mile Run Workout series: https://www.benderfitness.com/body-sculpt-1-mile-run-challenge-6-week-home-workout-program

Active Weekend Fun

This weekend we celebrated my nephew’s 4th birthday at a roller skating party. My sister rented out the rink and we have SO MUCH FUN! I absolutely love roller skating and it’s linked with some of my happiest childhood memories. Growing up, every weekend my best friend and I would go to the roller rink. They had weekly races and squat races with a partner and Nicole and I took home 1st or 2nd place every week, and 1st in every squat race (we were partnered for the squat race.) Somewhere in my keepsakes I still have a series of race ribbons.

As an adult it was just as much fun! And both of my kids are begging to go back. My son told me last night that roller skating is one of his favorite things in the world now.

It got me thinking about the things from our childhood that we leave behind, but maybe we shouldn’t have. Skating around the rink was pure joy for me yesterday, and there is no reason I can’t continue to experience that. Jesse used to play weekly roller hockey games with all of his friends and for him skating brought back all of those great memories and experiences.

What did you love to do as a child that you might still enjoy today? My list is pretty long: roller skating, ice skating, bike riding, singing, creative writing, acting, camping, obstacle/ropes courses, hiking trips.

When I look at that list, all of those things are experiences I can still enjoy today. In fact, they would add joy to my life. What can you add to your life that will bring you joy? Perhaps that’s a question we should ask ourselves more often.

Have a wonderful day, and I will see you soon with a new workout.

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

Interval Timer: 28 Rounds of 35 seconds Cardio- 50 seconds Max Reps

Squat
Split Squat: Right
Split Squat: Left
Side Lunge: Right
Side Lunge: Left
Surfer
Russian Kicks
Burpees
Lunge Lift: Right
Lunge Lift: Left
Table Taps
Side Plank: Right
Side Plank: Left
Angel Abs
Toe Reach Situp
Surfer
Russian Kicks
Burpees
Lunge Lift: Right
Lunge Lift: Left
Alternating Curl
Tricep Extension
Weighted Cactus
Warrior III Row: Right
Warrior III Row: Left
Low Jacks
Pendulum Squat: Right
Pendulum Squat: Left

Home Workout with Dumbbells, Workout video and exercise tutorial — Squat: Part 1

Squat. Home Workout with Dumbbells, Workout video and exercise tutorial — Squat: Part 2

Split Squat. Home Workout with Dumbbells, Workout video and exercise tutorial — Split Squat: Part 1

Side Lunge. Home Workout with Dumbbells, Workout video and exercise tutorial — Side Lunge

Surfer Jumps. Cardio. Home Workout with Dumbbells, Workout video and exercise tutorial — Surfer

Surfer Jumps. Home Workout with Dumbbells, Workout video and exercise tutorial — Surfer: Part 2

Cardio burn, kicks. Home Workout with Dumbbells, Workout video and exercise tutorial — Russian Kicks: Part 1

Alternative cardio exercise. Home Workout with Dumbbells, Workout video and exercise tutorial — Russian Kicks: Part 2

Burpee. Home Workout with Dumbbells, Workout video and exercise tutorial — Burpee: Part 1

Lunge. Home Workout with Dumbbells, Workout video and exercise tutorial — Lunge Lift: Part 1

Lunge Lift. Hamstrings, glutes and thighs exercise. Home Workout with Dumbbells, Workout video and exercise tutorial — Lunge Lift: Part 2

Table Tap exercise for the legs, glutes, back and shoulders. — Table Tap: Part 1

Table Tap Exercise for legs, glutes, back, thighs and shoulders. — Table Tap: Part 2

Side Plank for the core, oblique and love handles. Home Workout with Dumbbells, Workout video and exercise tutorial. — Side Plank

Angel Abs. core exercise for every muscles in the core. — Angel Abs: Part 1

Toe Touch Situp. Core exercise. — Toe Touch Situp: Part 1

Toe Touch Situp: Part 1 — Toe Touch Situp: Part 2

Alternating Curl with Dumbbells. Exercise for stronger biceps. — Alternating Curl

Cactus exercise with dumbbells. Exercise for stronger and more defined arms, shoulders and back muscles. — Cactus

Warrior III Row. Arms, shoulders, legs, thighs, hamstrings and glutes exercise. — Warrior III Row: Part 1

Low Jack, exercise for cardio and thighs. — Low Jack: Part 1

Pendulum squat exercise for inner and outer thighs and butt muscles. — Pendulum Squat: Part 1

10-Minute Low Impact, Lower Body Workout: No Equipment

Hello Everyone!

Welcome to a fantastic lower body workout. This one is low impact so you won’t be jumping up and down. We are focused on both strength and functional mobility during this routine.

I love these quick workouts, because they are so versatile. You can get in one round if you’re short on time, repeat it, stack with with another workout or pair it with some cardio. This one also includes unique lower body exercises. We are doing lots of single leg exercises to maximize strengthening and help to alleviate any muscular imbalances.

My workout week has also included three days of yoga and two martial arts classes. My focus is on health, movement and consistency. I’m not worried about motivation or “feeling like” getting in a workout. I’m focused on routine, consistency and energy. When you stay in motion it is easier to remain that way. This is true across the lifespan. When I have patients who come to me for rehabilitation (primarily geriatrics, but not always) the ones who have already established healthy routines usually have an easier recovery.

It’s fun to focus on short term goals. Right now I’m working on inversions, headstands, handstands, arm balances. I’m doing that because it’s something fun to focus on and progress with, but achieving a handstand doesn’t do anything significantly in the long term. What gives me long term impact is showing up and making healthy choices most days, whether that’s exercise, nutrition, meditation, time off, or whatever else I need.

I encourage you to use your short term goals to keep moving forward, but don’t forget to look at the big picture. The big picture is your health and mobility impact every moment of your day and your quality of life.

I have also been incorporating daily meditation into my routine. There is so much science and research to back up the benefits of meditation. I am a big fan of the Insight Timer app meditations.

I really hope you enjoy this workout. Let me know what you thought of it and how your lower body feels when you are done. Did you have a favorite move, or one that you found most challenging? I love sharing with you and hearing how the workout are impacting you.

Have a wonderful day, and I will see you soon with a new workout.

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

Interval Timer Set for 10 Rounds of 50/10

Max Reps during each 50-second interval, 10 seconds of rest.

Chair Toe Taps (Rotation and Abduction): Right
Chair Toe Taps (Rotation and Abduction): Left
Warrior III Floor Taps: Right
Warrior III Floor Taps: Left
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left
Hydrant: Right
Hydrant: Left
90/90 Back Leg Rotation: Right
90/90 Back Leg Rotation: Left

Repeat up to 3X or pair with another workout.

Lower Body Mobility and Strength Exercise for inner and outer thighs — Chair Toe Taps

15-Minute Full Body Workout: Move & Groove to a Strong and Healthy New Year

Hi Everyone!

Welcome to a brand new workout and a brand new year. I’m excited for the year ahead and it felt wonderful to start off strong by filming a new workout. The full length workout video and photo tutorial are below.

Fresh Starts

It’s that time of year when people are thinking about new beginnings and fresh starts. When I look back on the last year it was kind of a blur. I don’t want to feel the same way about this year. So I am setting some intentions to improve my health (and the health of my family) and energy level.

I’m starting out by focusing on the first three months of the year. I want to be consistent and intentional with my movement and make health choices that improve my energy. I started today by making nutrition and movement a priority. Both of those areas have been challenging for me over the past year. As the lyrics to Long December say, “There’s reason to believe, maybe this year will be better than the last.”

Here’s the thing, you can’t just hope that things get better. You need to take an active role in making it so. Yes, things will happen that are outside of your control, but you still have power in your own life to create change. Maybe that’s 15-minutes of exercise, or 5-minutes of breathing, meditation or prayer. Little things have a big impact over time. Sometimes when things get difficult or we are very tired, focusing on the little things instead of the big picture can make things more manageable.

So take all of the motivation you have at this moment in time and use it! Let it carry you as far as it goes. But when the day comes when you wake up and don’t have that motivation don’t let it derail you. Remember that you have the power to choose, and pick a small step that will keep taking you forward toward health, happiness, or whatever else you are pursuing right now.

I would love to hear about your intentions for the year. Share them in the comments below.

Melissa

The Workout:

*During the workout video I say we are done after Angle Abs and start marching in place, but I was wrong (Sorry!) the workout finishes with Superman Pushups.*

Mobility Ankle Tap
Supergirl Pushups
Leg/Hip Lift
Burpee
Chair Cactus
Alternating Leg Circles
Sit Thru
Rotating Plank
Leg Scissor
Switch
Beast Walk
Tik Tok/ Windshield Wiper Abs
Spiderman Jump (or normal squat jump)
Angel Abs
Superman Pushups

Repeat up to 3X

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