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

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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!

Jesse practicing a flying side kick.

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!


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

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The Workout:

Set your Interval Timer for 21 Rounds of 10/50

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

  1. Squat & Curl
  2. Wood Chopper: Right
  3. Wood Chopper: Left
  4. Weighted (Russian)Twist
  5. Wood Chopper: Right
  6. Wood Chopper: Left
  7. Fly

Repeat 3X for a 21-minute workout.

5 thoughts on “Full Body Workout: Get Back in Shape: 21 (Minutes) & Done

  1. Ana

    Thank you so much for the workout! I can definitely relate to Jesse. I was a fitness model and suffered a health condition last year that made me unable to workout for 6 months. I’ve lost a lot of muscle and strength. I just started working out yesterday and am starting a new fitness journey. I’m grateful Jesse is doing well now and great to see him back doing workouts! You guys are amazing!

  2. Demi

    Yo la verdad llevo años entrenando de tus vidios y sinceramente para mi eres de las mejores entrenadoras q conozco y puedo decir q se tiene resultados y a parte estado un tiempo sin poder entrenar por salud y hoy empezado con el vidio de tu marido jess y muy explicado y una buen entreno le doy la enhorabuena y aparte me alegro q esté recuperado ..un salud y gracias por. Vuestros vidios

  3. Jackie

    This is the 4th time I’ve done this w/o and have moved up from 10# to 10/15# and today did the whole thing with 15#. I do take a break in between each round but, with this many reps, the rest is necessary for me. Perimenopause is no joke and I am having to alter everything to find a good balance. This workout is a good balance and it’s great to have a w/o to repeat weekly to see progress. Thanks for this!

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