Welcome to today’s workout! Today we have a standing, full body workout on the agenda. Grab your dumbbells for this workout. It’s going to be a fantastic, sculpting exercise routine.
Today’s workout is from a 30-Day Workout Challenge I hosted: it can be found HERE.
Anytime you use weights you want to make sure you are completing the exercise in the full range of motion, and with appropriate form. Control the movement of the weight throughout the exercise, going both up and down. Using weights can help you achieve your weight loss goal (if that’s something healthy for you), and sculpt lean muscle. Lean Muscle=Higher Metabolism.
One round of this workout only takes 15-Minutes. I recommend repeating it, or pairing it with some cardio. Aim for 30-60 Minutes of total workout time.
How to Stick to Your Workout Program
One of the most common questions I get is: “How do I stick to a workout program?” or “How do I stay motivated?”
The reality is that you have to let go of the idea of being motivated. Instead, embrace the fact that you need to keep going when you don’t feel like doing it. Once you get used to being in motion it’s easier to stay in motion. As your movement and routine become more consistent so will your energy.
The bottom line is that you make a decision and stick to it even when you don’t feel like it. If something throws you off of your routine, you just get back into it. If you get sick and miss a few days at your job, you don’t just say “well, I was on track but I messed that up now. I better just quit working.” Yet, that happens to people every day when it comes to exercise and nutrition.
The mentality goes something like this: I had a bad day, might as well have a bad weekend and start working out again Monday. Whoops, I missed Monday, better wait until next week to start. Ugh, I don’t want to start in the middle of the week. I will just start next month. It’s a busy month, I’ll set a New Year’s resolution. I don’t have the right workout clothes…or a gym membership…or….or…..
Delaying, avoiding, waiting…it’s a habit. You can invest your energy into delaying, regretting and thinking about doing it endlessly or you can start today and put your energy into getting in 15-minutes of exercise.
If you wait for the time to be convenient it’s never going to happen. I say this from personal experience. I have a million things on my to do list every single day that would make it way easier and more convenient to skip my workout.
Instead, I get myself together, have some coffee and get my workout done.
I’ve been focusing on building out my Membership Exclusive Workouts. Eventually I want to get to the point where I am offering half of my new content here for free, and half as membership exclusive workouts. We are currently working our way through the Fit at Home 30-Day Challenge, and last month we completed the 30-Day Confidence Challenge.
If you want even more BenderFitness workouts, I highly recommend checking out the new site! When you join it helps support us to keep sharing workouts.
Have fun today! I hope you enjoy this workout. It’s a good one! Let me know if you have a favorite or most challenging exercise.
Equipment: Interval Timer set for 15 Rounds of 10/50.
1. Dumbbell Rotational Lunge (right)
2. Dumbbell Rotational Lunge (left)
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Tricep Extension
6. Bent Over Row
7. Dumbbell Skier Swing
8. Warrior Deadlift (right)
9. Warrior Deadlift (left)
10. Side Kick Press (right)
11. Side Kick Press (left)
12. Chair Twist
13. Tricep Drop
14. Single Leg Tap (right)
15. Single Leg Tap (left)