40-Min Total Body Workout and Cardio Burn: No Equipment Home Workout Routine

Hello Everyone!

I have an amazing Total Body throwback workout routine for you today. This full body workout incorporates cardio exercises and strengthening exercises. The workout will take 40-minutes and requires no equipment.

I filmed the Total Body Sculpt Workout series when I was postpartum with my second child. You can find more of this workout series here: https://www.benderfitness.com/body-sculpt-1-mile-run-challenge-6-week-home-workout-program

It’s a great series, so if you enjoy this workout you should definitely give it a go.

Filming New Workouts

This weekend Jesse and I continued to film new workouts for our new exclusive membership and bonus content site. If you would like to check out some of the new workouts we have shared, you can find them under the New Release catalogue here: https://www.melissabenderfitness.com/categories/new-releases

Jesse filmed a 20-Minute Ultimate Cardio workout. It’s one of the hardest workouts I have written in a long time, combining Plyo and Cardio Burst exercises. I filmed a 15-Minute Glute Gains + Thigh Sculpt workout that uses dumbbells for strength training and plyometric moves. It’s definitely going on my repeat list.

If you want to give any of the new workouts a try, I have a three day free trial, and a July Exclusive membership discount: JULYFOUNDERS20 so feel free to explore and look around! The discount is good through the last day of July 2023, and will stay active for as long as your membership remains active without cancelation.

I’m also planning to film some new BenderFitness workouts to share here this week. All the new workouts have me feeling strong, healthy and energized and I’m so happy to share that with you.

Build the Mind/Body Connection:

During your workout today, I want you to try and remain present and think about the muscles being activated during each exercise. Building the connection between mind and body is a powerful tool for your physical and mental health. It can help you to control anxiety and pain, get a better night’s sleep and improve your overall sense of well being.

I also enjoy meditation to help build these connections. It’s important to find balance in both the mind and body.

I hope you enjoy today’s workout! Let me know what you think and which exercise was your favorite and which you found most challenging. See you soon!

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Full Length Workout Video:

Set your interval timer for 28 Rounds of 30/50.
30-Seconds cardio of choice in between each exercise.

Low Impact Jacks
Lunge to Figure 4: Right
Lunge to Figure 4: Left
Squat
Toe Touch Pushups
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Super Swim
Reverse Plank Leg Lift
Plié Reach: Right
Plié Reach: Left
Runner’s Lunge Lift: Right
Runner’s Lunge Lift: Left
Temple Tap Abs
Raised Leg Adduction: Right
Raised Leg Adduction: Left
Angel Abs
Tricep Pushup: Right
Tricep Pushup: Left
Sumo Pushups
Scapular Squeeze
Warrior III: Right
Warrior III: Left
Goddess Twist
Pendulum Squat
Heel Tap Abs
Crunching Side Plank: Right
Crunching Side Plank: Left

40-Minute: Total Body Workout

Hi Everyone!

Welcome to today’s workout. I have a fantastic, 40-Minute Full Body Workout on the agenda today. I used one dumbbell during this workout, but you can also do this routine with only bodyweight exercises.

We aren’t skipping any muscles in this one! We are going to work everything, including your cardiovascular endurance. I really enjoyed filming the 40-Minute Body Sculpt Workout Series. Lately, I’ve been focused on filming shorter workouts, because that’s more in line with what my crazy/hectic schedule needs right now.

If you haven’t tried my most recent 10-Minute Glutes & Thighs Workout, you should definitely give that a go!

Glutes and Thighs Workout — You can find the workout here: https://www.benderfitness.com/2023/05/10-minute-glutes-and-thighs-workout.html

The Ongoing Facebook Saga Continues

In the ongoing saga of my Facebook page being hacked last month, today Facebook decided to fully restrict my page for the next two days and 23 hours. The hackers tried to get my personal page permanently deleted by posting horrific, illegal content on my personal page. Since then, I’ve had restrictions on my page, but was still allowed to post. Today they decided to fully restrict my page for the next three days.

What I’ve learned is that I was wrong to trust Facebook to have the back of it’s creators. There seems to be no internal communication among their teams or their automated review processes. My business page is permanently restricted in many ways. Facebook acknowledges that they know I have been hacked, but that the review process is out of their hands and has been rejected by their internal team.

As a free resource, we are fully reliant on social media and advertising to remain sustainable. To protect what I’ve built over the last ten years, I am most likely going to have to develop a paid program and possibly an app with exclusive content. This will enable me to continue sharing free workouts, while protecting the work that I’ve done.

I appreciate all of you who have remained with me through the years. I’m not giving up, but this entire situation has been disheartening. Every time I think an end is in sight the hits keep coming. Good thing I train hard to endure difficult things, and I have the endurance to persevere.

Enjoy today’s workout!
Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

1. Jumping Jacks
2. Forward Lunge: Right
3. Forward Lunge: Left
4. Hydrant: Right
5. Hydrant: Left
6. Side V-Up: Right
7. Side V-Up: Left
8. Floor Tap Squat
9. Bird Dog: Right
10. Bird Dog: Left
11. Heel Slides
12. Reverse Plank
13. V-Slip Under
14. Tricep Push-up: Right
15. Tricep Push-up: Left
16. Orthodox Jab to Uppercut: Alternating
17. Cross Punch: Right
18. Cross Punch: Left
19. Kneeling Oblique Hip Tap: Right
20. Kneeling Oblique Hip Tap: Left
21. Hip Thrust: Right
22. Hip Thrust: Left
23. Goddess Elbow to Knee Tap
24. Locust Stretch
25. Crescent Pulse with Heel Lift: Right
26. Crescent Pulse with Heel Lift: Left
27. Warrior III Knee Abduction: Right
28. Warrior III Knee Abduction: Left

Photo Tutorial:

Full Body Yoga Stretch: 45-Minutes

Hello Everyone!

Welcome to today’s workout. We have a full body yoga stretch on the agenda today.

This routine was a bit of a necessity for me. I planned on filming an intense Tabata workout, but I wasn’t well hydrated and had intense cramping in my quadriceps when I started filming.

My body was sending me a very clear message that it needed some stretching and hydration, so I switched my plan and filmed a yoga flow instead.

I am a firm believer that one of the most important tools you have in managing your health is learning how to listen to your body. Some days that means pushing hard and other days it means slowing down.

I know a lot of people skip yoga day when I post weekly workout schedules. The statistics on my blog dont lie. 😉 I also know that a lot of the people who skip yoga are the ones who can most benefit from the stretching and mobility. So don’t skip this routine! Give it a chance and see how your body feels.

Some helpful yoga hints: Don’t force anything. Listen to your body. Flexibility and balance are impacted by everything from how hydrated you are to how well rested you have been. Any pose can be modified, and you can take child’s pose is a resting option at any time.

Flexibility will improve over time, just like strength. Yoga is a practice. Keep showing up and you will notice a difference in how you feel both on and off the mat. When I finish a yoga flow it gives me a warm, calm, glowing feeling. It’s both energizing and relaxing. Maybe you will feel the same or maybe you will have an entirely different reaction. I would love to know how you feel when you finish.

Let me know what you think of today’s flow and finishing up with a full body relaxation/meditation. I also want to hear from you about what type of workout you would most like to see next. Let me know in the comments.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/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 Gear: https://my-store-c67ce6.creator-spring.com

Total Body Sculpt 24: Full Body Standing Workout: 40-Minute Exercise Routine

Hello Everyone,

Today I have a 40-Minute Standing Workout on the agenda. You will be getting in an amazing home workout without getting up and down off of the floor.

This workout has some fun movements and even some boxing techniques incorporated into the mix. If you have a favorite move be sure to let me know on the comments! I am working on filming new workouts and that helps me know which moves to bring back for future workouts.

I’ve been enjoying my martial arts training so much, that its fun for me to incorporate some of the movement patterns and ideas info my workout routines.

Things have been a little bit hectic here over the past month. We’ve been hit with two not so fun stomach bugs, and more fun things like wedding and birthday celebrations. I wrapped up another semester of teaching kinesiology classes, so my schedule should be calming down a bit. I am back to filming new workouts this week.

I have been filming some fun workout tutorials for Pinterest, and I have plans to continue with that, as well as some yoga arm balance and flow tutorials. If there is something specific you have been wanting to learn or an exercise you need a modification for please let me know. It might show up as a tutorial on my social media acounts.

As I attempt to type out this blog post both of my children are seeking my attention. So I apologize for any typos or run on sentences. Some days its easy to concentrate and get things done and other days it’s like trying to keep my balance on a tightrope while people toss things to me and jump on my back without warning.

Enjoy today’s workout and keep an eye out on Pinterest, Facebook and IG for some fun new content and workout tutorials.

See you soon!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/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 Gear: https://my-store-c67ce6.creator-spring.com

1. Jumping Jacks
2. Foot Slide Squat: Right
3. Foot Slide Squat: Left
4. Warrior T Knee: Right
5. Warrior T Knee: Left
6. Skater Hop
7. Half Moon Pulse: Right
8. Half Moon Pulse: Left
9. Rotating Squat Hop
10. Alternating Lunge Hop
11. Standing Bicycle: Right
12. Standing Bicycle: Left
13. Standing Rollup
14. Angled Bicycle: Right
15. Angled Bicycle: Left
16. Standing Cat/Cow
17. Forward Backward Lunge: Right
18. Forward Backward Lunge: Left
19. Speed Skater Floor Tap
20. Speed Skier
21. Side Kick
22. Cross Punch and Dodge: Right
23. Cross Punch and Dodge: Left
24. Uppercut: Alternating
25. Horse Step: Right
26. Horse Step: Left
27. Side Stretch: Right
28. Side Stretch: Left

Total Body Sculpt Workout #23: Low Impact, Standing Workout: Legs, Arms and Abs

Hello Everyone,

Welcome to Total Body Sculpt Workout #23. This is a fantastic Low Impact, Standing Workout routine. No plyometric exercises in this one, but you will still get in an amazing workout.

Behind the scenes filming view. Esmé was just a few months old.

You won’t be getting up and down off the floor a lot during this exercise routine, but you will be using a chair for some exercises. Be sure that the chair you are using is sturdy and won’t slide out from under you. You can brace it against a wall or use a bench of other sturdy surface if needed.

You will find the workout video and breakdown below.

Nutritious and Delicious

When thinking about nutrition and planning out meals for the week, I usually think of three things.

Will my kids eat whatever I’m making? We eat as a family. If it’s something new I will often give the kids a deconstructed version of whatever the meal is. (So instead of mixing together the chicken, rice, veggies, and guacamole they get the same foods on their plates separately.)
Is it delicious? I enjoy food, and it’s important to me that what we are eating tastes good. I don’t care how healthy a meal is: if it tastes disgusting I don’t want it. Life is too short to eat foods that I hate. Luckily, I love vegetables so it’s a little bit easier to pick delicious and healthy options.
Is it nutritious? I try to pick nutrient dense foods as often as possible (and I don’t spend time worrying about the times that I eat less nutritious foods). I don’t consider anything a cheat meal. I feel the best when I’m eating a variety of fruits and vegetables, and we eat salmon, chicken and turkey regularly. We don’t limit carbs or any other foods, but we try to pick more nutrient dense varieties (whole grain breads, etc). If we eat something less nutritious? No big deal, we enjoy it and move on.

New Workouts and Life Updates

This month was supposed to be chock full of new workouts and then three things happened. My computer broke, my husband got injured and my son and I caught a bad stomach virus and were out of commission for a few days. Needless to say, none of that was in my plans.

So, it’s time to regroup and get back on track. I have new workouts to share and a burning desire to consistently bring them to you.

For a while now I’ve been struggling to balance parenting, work, maintaining our household, social obligations (and fun!), editing/filming and my work here at BenderFitness. As the semester wraps up at the university I teach at, I am shifting my focus to re-finding that balance. It doesn’t come easily and it definitely requires a conscious effort.

So if you have any tips and tricks please feel free to share them below.

Signed,
Desperately Seeking a Life/Work Balance

AKA Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/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 Gear: https://my-store-c67ce6.creator-spring.com

1. Squat
2. 2nd Position Plié to Toes
3. Curtsy Lunge: Right
4. Curtsy Lunge: Left
5. Rotating Squat Step
6. Plié Side Lift: Right
7. Plié Side Lift: Left
8. Reverse Pulse: Right
9. Reverse Pulse: Left
10. 5th Position Plié Forward Lift: Right
11. 5th Position Plié Forward Lift: Left
12. Figure Four Rotation: Right
13. Figure Four Rotation: Left
14. Warrior III Squat: Right
15. Warrior III Squat: Left
16. Cactus Stretch
17. Incline Pushups
18. Dips
19. Forward/Back Plié Side Pulse: Right
20. Forward/Back Plié Side Pulse: Left
21. Trunk Rotation: Right
22, Trunk Rotation: Left
23. Standing Toe Touch Twist: Right
24. Standing Toe Touch Twist: Left
25. Standing Cat/Cow Arch
26. Pendulum Tap: Right
27. Pendulum Tap: Left
28. Alternating Leg Sweep

Total Body Sculpt: Workout 22: No Equipment Exercises: Cardio, Core, Legs and Thighs

Hello Everyone,

Welcome to today’s workout. Today we have a full body, 40-minute, no equipment workout on the planner. This routine combines cardio and strength exercises. We are getting in plenty of dynamic movements during this routine, so it is a wonderful way to improve your functional mobility.

Have some water handy and a yoga mat and you are ready to go! As always, the full length workout video and the photo tutorial for each exercise can be found below.

Life in the Bender Household

Things have been a little bit crazy in the Bender household lately. I still need to get my computer fixed, which has delayed the new workouts I have for April (but they are still coming, don’t worry!) It’s almost the end of the semester for the university that I teach at which brings an extra level of busy-ness.

I got in two Body Sculpt workouts this week and two yoga flows. When things get crazy just try to do what you can. Hectic times and life happens. Sometimes it requires adjustments in your plans and schedule. That’s okay, you just need to keep moving forward without quitting.

Examining Your Mindset

In addition to the physical parts of showing up for your workout, it’s important to take a look at your mindset. What drives you forward and what habits hold you back? For me, fitness isn’t about a certain aesthetic. It’s functional. Maybe it’s the Occupational Therapist side of me, but I want to know that I am moving and nourishing my body in a way that is going to add quality to my life today and in the future.

I had a discussion with my yoga students this week about examining where we are using our energy. Are you applying enough energy to the things you want to focus on? Are you giving too much energy to thoughts or habits that no longer serve you?

It can be hugely helpful to adjust the amount of energy that you direct toward specific habits or goals. It’s something I sometimes struggle with. Taking some time to examine what I want and need can help me to make small changes that improve my overall happiness.

How are you doing with your life balance and directing your energy toward the things you want? I would love to hear about it (and your thoughts on the workout) in the comments below.

Have fun today!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/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 Gear: https://my-store-c67ce6.creator-spring.com

Set your interval timer for 28 rounds of 30/50.
30-Seconds of Cardio and 50-Seconds Max Reps for Each Exercise.

1. Squat, Tap & Reach
2. Pendulum Chair: Right
3. Pendulum Chair: Left
4. Prone Heel Press
5. Knee Drop Starfish
6. Reverse Hook Crunch
7. Jump Squat
8. Warrior Knee: Right
9. Warrior Knee: Left
10. Plié Jump
11. Kneeling Squat
12. Side Gorilla
13. Twisting Knee Tap
14. Beast Rib Hug
15. Sit Thru
16. V-Up Twist
17. Bear Crawl
18. Crab Knee Touch
19. Lunge Hop: Right
20. Lunge Hop: Left
21. Rotating Squat Step
22. Jumping Jacks
23. Runner’s Lunge to Chair: Right
24. Runner’s Lunge to Chair: Left
25. Kneeling Heel Press: Right
26. Kneeling Heel Press: Left
27. Three Point Locust Reach
28. Flat Back Lift

Total Body Sculpt: Workout 21: Arms, Abs, Core, Legs + Cardio Burn Exercises- 40-Minutes

Hi Everyone!

Welcome to today’s Full Body, 40-Minute, No Equipment Workout. This is a fantastic exercise routine and it incorporates some of the best compound exercises to maximize your home workout routine.

During this workout I incorporate cardio intervals. I choose high knees, but you can substitute marching in place for a lower impact option, or amp up the intensity by doing jump rope burpees or another exercise of choice. If you are just starting out on your fitness journey you can also choose to rest during the cardio intervals.

Remember, any workout can be modified to suit your needs. If you are being challenged, and feel that you are working at moderate to high intensity than you are in the correct zone to improve your strength and fitness. You will find the full length workout video and photo tutorial for each exercise below.

New Workouts:

I have more new workouts coming. I hope you enjoyed the two new workouts I posted last week. If you haven’t tried them yet, you can find them here: https://www.benderfitness.com/2022/04. I had an unexpected delay for new workouts because 75% of the screen on my Mac stopped working. I am not sure how long the repair will take, but in the meantime I will either film some Live workouts or do some very basic editing on my I-pad.

While situations like faulty electronics are very frustrating, I keep reminding myself that it’s a small issue in the long run. I hope that you enjoy the workout I selected for today. It’s a great exercise routine.

Let me know what your favorite workout move was from this video, and if you like longer workouts like this one, or shorter workouts that you can repeat or stack based on how much time you have that day.

I like both workout styles, but as a working mom of two young children I often find shorter workouts to be more functional for my current lifestyle and situation. For me, a short workout keeps me feeling better than no workout at all.

Have fun today! Don’t forget to let me know what you thought of this workout!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/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 Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Set your interval timer for 28 Rounds of 30/50.
30-Seconds cardio of choice in between each exercise.

Low Impact Jacks
Lunge to Figure 4: Right
Lunge to Figure 4: Left
Squat
Toe Touch Pushups
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Super Swim
Reverse Plank Leg Lift
Plié Reach: Right
Plié Reach: Left
Runner’s Lunge Lift: Right
Runner’s Lunge Lift: Left
Temple Tap Abs
Raised Leg Adduction: Right
Raised Leg Adduction: Left
Angel Abs
Tricep Pushup: Right
Tricep Pushup: Left
Sumo Pushups
Scapular Squeeze
Warrior III: Right
Warrior III: Left
Goddess Twist
Pendulum Squat
Heel Tap Abs
Crunching Side Plank: Right
Crunching Side Plank: Left

Photo Tutorial of Each Exercise in Today’s Workout

Total Body Sculpt Workout #20: Arms, Legs, Core and Cardio Exercise

Hello Everyone!

Grab some dumbbells for today’s workout! If you don’t have any weights you can complete the exercises with bodyweight or grab something from around the house to add resistance to today’s workout. As always, the full length workout video is below. Today we are doing a 40-Minute Home Workout.

This workout incorporates a lot of fun and unique home workout exercises. One of my favorites from today’s routine is the Chair to Flying T. It incorporates balance and strength, and is effective even without using dumbbells. I also really enjoyed the Sit Thru Press. If you have a favorite exercise from today’s routine, let me know in the comments.

New Workouts

I am actively writing new workouts, which I am excited to share with you. I will be filming this week, and hopefully popping up on Facebook for a Live workout. It has been a challenge for me to balance parenting, work, blogging and mental health during the last two years of the pandemic. Working in healthcare is always challenging, but the last two years have brought that challenge to an entirely new level. It’s been exhausting in ways that I never experienced before.

As a result, I had to step back and prioritize my family’s health mentally and physically and filming new workouts went on the back burner for a while. I finally feel like our family is getting back to a place of balance and I can start creating and filming again. I thank you guys for sticking with me as I shared more throwback workouts and challenges.

I will also be posting some shorter workout tutorials on IG, Pinterest and Facebook. Some days it’s easier to share a workout tutorial as compared to a full length workout. So be sure to follow me there if you don’t already.

I hope that you have fun with today’s workout! It’s a great routine with some of the best home workout exercises. Let me know in the comments if you had a favorite move, and what you thought of this routine. I absolutely love hearing from you and seeing your check in posts and comments.

See you soon!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/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 Gear: https://my-store-c67ce6.creator-spring.com

BenderFitness Merch! Black Cropped Hoodie

The Workout:

30-Seconds of Cardio Before Each Exercise, 50-Seconds Maximum Reps Per Exercise

*Focus on good form, while still challenging yourself to get in maximum repetitions for each exercise. If you ever need to rest, do so and then get right back into the workout.

Jumping Jacks
Lunge Kicks: Right
Lunge Kicks: Left
Sit Thru Press: Right
Sit Thru Press: Left
Warrior Deadlift: Right
Warrior Deadlift: Left
Burpee
Curtsy Abduction: Right
Curtsy Abduction: Left
Pushups
Squat and Curl
Tricep Drop
Walk the Plank
Curl and Press
Heel Tap Abs
Side V-up: Right
Side V-up: Left
Russian Twist
Leg/Hip Lift
Double Kick Back: Right
Double Kick Back: Left
Crescent Pushups
Table Press
Chair to Flying T: Right
Chair to Flying T: Left
Three Point Curtsy: Right
Three Point Curtsy: Left

Total Body Sculpt Workout #19: Thighs, Butt, Arms, Core and Cardio – Home Exercise Routine

Hello Everyone!

Welcome to today’s total body workout. This is an amazing total body workout routine, that uses some unique and fun home exercise moves. The full length workout video is below and will take 40-Minutes to complete. When you finish the workout be sure to leave a comment letting me know if you had a favorite exercise.

I filmed this routine as part of Week 3 of my Fit and Fun Summer Run & Body Sculpt Challenge: https://www.benderfitness.com/2020/06/fit-and-fun-summer-run-body-sculpt-workout-challenge-week-3.html

The Benefits and Challenges of Home Workouts

I have been doing (and sharing!) home workouts for more than a decade now. It’s true what they say, time flies when you’re having fun, because I can barely believe that as I type it. I am a firm believer in the benefits of home exercise programs to get amazing results in physical fitness and improve overall health.

I love that I don’t have to account for driving time in my schedule, because I can change, workout, shower and be done.

However, home workouts are not without their challenges, especially with young children at home. As you can see in the photo above my kids love to join me during my workouts. Sometimes that means on their own mats working out next to me, and other times it means that they climb all over me as I exercise. Sometimes I have to modify to low impact exercise moves to make sure the workout is safe for a curious and snuggly child.

That said, I love knowing that my kids are seeing us set a healthy example in making movement a part of every day life. They get really excited when I bring out the yoga mats and let them join in on the fun. My son loves to tell me how much stronger and faster he gets from the exercises we do together.

Why Kids Need Exercise Too: An OT’s Perspective

It’s important to me that my kids see physical activity as a normal part of every day life. We incorporate movement breaks throughout the day on a regular basis. As an occupational therapist, I know that a lot of kids are being developmentally impacted due to not getting enough exercise and playful movement. Ask any teacher who works with young children how many times kids fall out of their chairs at school and you might be surprised by their answer. Children’s proprioceptive and vestibular systems are being impacted by a lack of physical activity.

What does that mean to a non-OT? Proprioception is the ability to know where your body is in space and in relation to the environment. The vestibular system regulates the internal sense of balance and helps a person maintain an upright position without falling over. These systems are especially sensitive to formation in the early years (birth to age 7).

The way that these systems develop is through movements like spinning, jumping, bouncing, climbing, swinging and going upside down. My son loves practicing cartwheels and headstands and my daughter loves to imitate his movements. Dance parties, yoga, playgrounds, even watching a tv show in an upside down position can help develop these systems. Kids like to move and it’s important for adults to encourage that and provide opportunities for playful movement.

*Side Note: Children with specific sensory or therapeutic needs should have an evaluation by a pediatric therapist. For some children spinning, jumping, swinging movements can be scary or overstimulating and they often benefit from an individualized program.

For Kiddos, I’m a big fan of Cosmic Yoga. It incorporates storytelling, fun and yoga movements. You can find Cosmic Yoga on Youtube or here: https://cosmickids.com. I also like Coach Josh on Youtube: https://www.youtube.com/channel/UCTU8A3yuFEw9fecpExufLcg or you can do a YouTube search for “Movement Breaks” or “Brain Breaks.”

What is your favorite part of working out at home, and what is challenging? I would love to hear your thoughts in the comments below.

Have fun today! I hope you enjoy this workout routine!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

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 Gear: https://my-store-c67ce6.creator-spring.com

1. Lateral Hop
2. Plank Cross Step
3. Twisting Sumo Squat: Right
4. Twisting Sumo Squat: Left
5. Fighter Stance
6. Side Plank Leg Adduction: Right
7. Side Plank Leg Adduction: Left
8. Side Gorilla
9. Kneeling Side Heel Press: Right
10. Kneeling Side Heel Press: Left
11. Surfer
12. Lunge Pulse:Right
13. Lunge Pulse: Left
14. Squat Pulse
15. Breakdance Donkey
16. Angel Abs
17. Dive Bombers
18. Knee Drop Plank
19. Low Jack
20. Table Leg Abduction: Right
21. Table Leg Abduction: Left
22. Burpee
23. Bunny Hop Squat
24. Lunge to Knee: Right
25. Lunge to Knee: Left
26. Squat Jump
27. Forward/Back Kick: Right
28. Forward/Back Kick: Left

Total Body Sculpt #18: Arms, Legs, Butt and Ab Workout. 40-Minute Exercise Routine.

Hello Everyone!

Welcome to today’s workout routine. We have a fantastic, equipment free workout on the agenda for today. This routine will take 40-Minutes to complete. We have some fun moves in this workout, so be sure to let me know in the comments if you have any favorites.

As always, you will find the full length workout video and photo tutorial below.

I filmed this workout as a part of the Fit and Fun Summer Run & Body Sculpt Workout Program (6-weeks of awesome workouts!). You can find the full workout series here: https://www.benderfitness.com/body-sculpt-1-mile-run-challenge-6-week-home-workout-program

Overcoming Challenges

The quote above is from the author of one of the most powerful books that I have ever read. Man’s Search for Meaning by Viktor E. Frankl. I highly recommend this book. It’s a powerful read about creating meaning through the most difficult and impossible circumstances.

Lately, I have felt the weight of many circumstantial challenges (none of which are nearly as monumental as Viktor Frankl’s experience of being in a concentration camp during the holocaust). It has taken a very intentional effort to change my mindset during these challenges. As human beings we have the ability to see nuance in situations. We can take anger and find a reason to feel compassion. It is not always easy, but it feels so much better internally to practice compassion than it does hatred.

The mental approach that you use can define or change the way you look at any situation. Health is only partially a physical practice and experience. It is also mental, emotional and spiritual. To find balance it’s important to address and practice each of these areas of health. Remember, it’s easier to practice these things when life is going smoothly. When you practice your mental approach during easier times it also makes it easier to apply to life’s challenges. When our stress level increases all of our coping mechanisms need to work harder to achieve their job of letting us be okay. We may not be able to control every situation that life throws at us, but we can choose how we react to it.

I have included a link to this book. If you have a book recommendation that you would like to share please let me know in the comments below.

This is an associate link, which means BenderFitness makes a small profit if you purchase through this link. There is no impact on price of the book.

Bonus Practice Challenge:

In addition to today’s workout, I encourage you to examine a thought or behavior pattern that is causing you distress. Sometimes it’s something small that has become so routine we don’t even notice, like criticising something about yourself every time you look in the mirror or berating yourself for making simple human mistakes. Sometimes it’s something bigger, like dedicating a ton of mental and emotional energy to something you have no power to change. When you catch yourself engaging in this pattern of behavior choose to stop it in it’s tracks. You can do this by rephrasing the thought to something positive or by deciding that in this moment you are going to dedicate your mental energy to something you do have the power the change.

Note: I am not telling you to ignore problems that need a resolution. I am telling you that you have the power to direct your thoughts in directions that help you work through problems and to create more positive experiences in your life. It isn’t easy, and it takes practice, but so does showing up for your workouts every day. The work that we put in toward our health isn’t just a physical practice.

Do you have a useful way for overcoming harmful patterns of behavior or thought? Please share it in the comments below!

I hope you like today’s workout,

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

PPS 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.

The Workout:

1. Jumping Jacks
2. Knee Drop Starfish
3. Alternating Hip Thrust
4. Criss Cross Jump Squat
5. Temple Tap Abs
6. Burpee
7. Leg/Hip Lift
8. Warrior III: Right
9: Warrior III: Left
10. Goddess Twist
11. V-Slip
12. Rotating Plank
13. Pendulum Squat
14. Mountain Climbers
15. Superman
16. Long Jump with Run Back
17. Spiderman
18. Rib Hug Push-ups
19. Donkey Kick
20. V Roll Up
21. Bear Crawl
22. Reverse Plank Step Out
23. Superman V-Up
24. Tricep Pushup: Right
25. Tricep Pushup: Left
26. Rock the Boat
27. Warrior II to Side Angle
28. Warrior II to Side Angle

Total Body Sculpt #17: Cardio, Core, Legs and Butt – Low Impact Workout

Hi Everyone!

This 40-Minute Total Body Workout is Low Impact and doesn’t include any jumping. But that doesn’t mean you aren’t about to get in a fantastic, full body exercise routine. You don’t need any equipment for this workout. Keep some water handy and you are ready to go. You will find the full length workout video below, in addition to the workout breakdown.

I hope that you are ready for a fun challenge. Push yourself, sweat, breath heavy, grow stronger. You build strength when you push yourself. Aim to get in as many reps during each interval as you can. If seeing numbers helps motivate you, grab a notebook and jot down the number of reps that you get for each exercise. Come back to this workout in a couple of weeks and try to increase the reps that you get in. That will help you see your fitness level improving as you continue your workouts.

This routine is from Week 3 of my 6-Week Fit and Fun Body Sculpt + Summer Run Challenge. You can find the other workouts here: https://www.benderfitness.com/2020/06/fit-and-fun-summer-run-body-sculpt-workout-challenge-week-3.html

I am currently working on filming new workouts so be sure to come back for the newest videos and workout schedules. I have been taking workout requests on my Facebook and Instagram pages. So if there is a specific workout style or workout length you would like to see head over and let me know.

Don’t forget to tell me in the comments if you had any favorite workout moves from this routine. I hope you enjoyed today’s workout.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

PPS 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.

No Equipment, Low Impact workout. You can increase the intensity by varying the Cardio. Marching in Place. Burpees, Jump Rope, Mountain Climbers, or you can stick to High Knees with me.

1. Warrior III Touch: Right
2. Warrior III Touch: Left
3. Thriller Clap: Right
4. Thriller Clap: Left
5. Beast Pulse
6. Squat Heel Lift
7. Hydrant: Right
8. Hydrant: Left
9. Down Dog Heel Pulse: Right
10. Down Dog Heel Pulse: Left
11. Leg/Hip Lift
12. Angel Abs
13. Elbow Tap Side Plank: Right
14. Elbow Tap Side Plank: Left
15. Plank Tricep Tap: Right
16. Plank Tricep Tap: Left
17. Reverse Plank Glute Tap
18. Superman
19. Sit Thru
20. Alternating Down Dog Toe Tap
21. Crab Toe Touch Hip Press: Right
22. Crab Toe Touch Hip Press: Left
23. Goddess Reach: Right
24. Goddess Reach: Left
25. Side Angle Twist: Right
26. Side Angle Twist: Left
27. Rock the Boat
28. Dive Bomber

Total Body Sculpt #16: Full Body Workout: Arms, Legs, Core and Glutes. 40-Minute Exercise Routine

Hello Everyone!

Today’s workout is a Total Body exercise routine. The full workout will take 40-minutes and incorporates strength exercises with cardio movements to improve your overall fitness as well as your cardiovascular endurance and efficiency. This workout is from Week 2 of my Total Body Sculpt + 1-Mile Run Workout series. You can find the additional workouts here: https://www.benderfitness.com/2020/06/fit-and-fun-summer-run-body-sculpt-workout-challenge-week-2.html

You will find the workout video and full breakdown list of exercises below. I incorporate two plyometric exercises, but this can easily be adjusted to be a low impact/non-jumping workout routine.

In order to make this routine low impact you will need to adjust two exercises: Froggers and Long Jump. Both exercises can be done with stepping instead of jumping. Remember, there is always a way to modify a workout to suit your needs.

Today, as a bonus to our workout I encourage you to practice kindness through both words and actions. Reach out to someone who could use a kind word or do something that you don’t have to simply to add some kindness into our world.

Small acts of kindness can go a long way and have a significant impact on someone else’s day. Plus, it will make you feel amazing too.

I firmly believe that health is not only a physical journey, but also a mental, emotional and spiritual journey as well. When we find balance in each of these areas is when we feel our best.

Wishing you a beautiful day, and I hope you enjoy today’s workout.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

PPS 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.

The Workout:

*In the video I say this is all low impact, however there are two plyometric moves: Froggers and a Long Jump, to make this workout low impact step into froggers instead of jumping, and Step instead of jumping for the long jump.

1. Sumo Squat
2. In/Out Squat
3. Baby Bear Crawl
4. Superman
5. Rotating Push-up
6. Walk the Plank + 7 Froggers
7. Reverse Lunge to Long Jump
8. Plank Crunch
9. Side Plank Reach: Right
10. Side Plank Reach: Left
11. Plank Knee Twist
12. Squat to Side Leg Lift: Right
13. Squat to Side Leg Lift
14. Plié Squeeze to Lift
15. Single Leg Toe Tap Squeeze: Right
16. Single Leg Toe Tap Squeeze: Left
17. Burpees
18. Foot Slide Squat: Right
19. Foot Slide Squat: Left
20. T-Sit Reach
21. Hydrant: Right
22. Hydrant: Left
23. Beast (pulse optional)
24. Goddess Twist: Right
25. Goddess Twist: Left
26. Warrior III: Right
27. Warrior III: Left
28. Chair Calf Raise

Gambit is cheering you on today! Have a great workout and then enjoy some lovely relaxation!

Total Body Sculpt Workout Series: 11 Different Home Exercise Routines: 40-Minute Full Length Videos

Hi Everyone!

Below you will find my Body Sculpt Workout Series. This is a series of eleven different Home Workouts that are 40-Minutes long. Each workout is a Full Body Workout Routine. This has been one of my favorite workout series thus far, and I plan on adding to it over the next couple of months.

Most of these workouts require no equipment, and workout #9 and #11 incorporate dumbbells.

This series that leads up to my 6-Week Body Sculpt and 1-Mile Run Challenge series, which you can find here: https://www.benderfitness.com/body-sculpt-1-mile-run-challenge-6-week-home-workout-program

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

Workout 1: Total Body Sculpt #1

Total Body Sculpt Workout #1: No Equipment Home Exercises

Workout 2: Total Body Sculpt #2

Total Body Sculpt #2: No Equipment Home Workout

Workout 3: Full Body Cardio Burn

Total Body Sculpt: Workout 3: Best Full Body, Cardio Burn Exercises-Full Length Workout Video

Workout 4: Great Results: No Equipment

Total Body Sculpt: Workout #4: Great Results, No Equipment

Workout 5:

Total Body Sculpt Workout #5: Effective, No Equipment Home Workout

Workout 6:

Total Body Sculpt #6: Fantastic, Full Body, Standing Workout

Workout 7:

Total Body Sculpt #7: Full Body Interval Workout, No Equipment Needed

Workout 8: Cardio, Arms, Legs and Butt

Total Body Sculpt #8: Cardio, Arms, Legs and Butt Workout

Workout 9: Standing Home Workout

Total Body Sculpt #9: Standing Home Workout for Legs, Core, Arms and Butt

Workout 10: No Equipment Cardio, Arms, Legs, Core and Butt Exercises

Total Body Sculpt Workout #10: No Equipment Exercises for Cardio, Arms, Abs, Legs and Butt

Workout 11: Total Body Sculpt with Dumbbells

Total Body Sculpt Workout #11

Ready to Move to the 6-Week Fit and Fun Summer Workout + Mile Run Challenge:

Body Sculpt + 1-Mile Run Challenge: 6-Week Home Workout Program

Total Body Sculpt Workout #15: No Equipment Workout

Hi Everyone!

Welcome to Body Sculpt Workout #15.

Are you ready for a fantastic and effective Total Body Sculpting Workout? Did I mention that you don’t need any equipment for this routine? Grab a mat and some water, and you’re ready to go.

Today’s workout program will take 40-Minutes to complete, and it will work your entire body. Cardio Intervals are incorporated into the workout routine, so we are getting strength and cardio done simultaneously. I love multi-functional workouts. For this routine, get through one round of exercise and you are good to go!

This workout is part of my Total Body Sculpt Workout series. You can do it on it’s own or if you want to follow along with the workout schedule I created go here: https://www.benderfitness.com/body-sculpt-1-mile-run-challenge-6-week-home-workout-program

Remember to challenge yourself. Get in as many reps as possible. The mind body connection makes your workouts more effective. So during each exercise, concentrate on the movement you are doing. Use good form, and challenge yourself to push into the burn. Remember, we train ourselves to be mentally and physically strong during our workouts. We learn how much we are capable of enduring, and that we have the ability to persevere through difficult things.

Let me know in the comments if you had a favorite exercise, that you want to see come back into our workout programs in the future.

See you soon, with another new workout. This workout series has been one of my favorites thus far. I’m excited to hear about your progress, and get started on some new workout challenges.

Have fun!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

30-seconds of cardio before each exercise. 50-seconds maximum repetitions.

1. Squat Pulse
2. Rub Hug Push-ups
3. Squat Switch
4. Oblique Push-ups
5. Heel Tap Squat
6. Side Plank Ankle Tap: Right
7. Side Plank Ankle Tap: Left
8. Heel Tap Abs
9. Windshield Wiper Abs
10. Plank Leg Lift
11. Runner’s Lunge to Knee: Right
12. Runner’s Lunge to Knee: Left
13. Crossed Glute Bridge: Right
14. Crossed Glute Bridge: Left
15, Reverse Plank Step Out
16. Sit Thru
17. Runner’s Lunge Leg Lift: Right
18. Runner’s Lunge Leg Lift: Left
19. Dive Bomber
20. Pendulum
21. Cross Punch: Right
22. Cross Punch: Left
23. Knee Drive: Right
24. Knee Drive: Left
25. Lateral Jump
26. Side Angle Stretch: Right
27. Side Angle Stretch: Left
28. Baby Bear Crawl

Total Body Sculpt: Workout #14: Full Body Home Workout and Cardio

Hi Everyone!

Welcome to Total Body Sculpt Workout #14. This is a fantastic full body workout. Total Workout Time is 40-Minutes, and you don’t need any equipment.

Be sure to have some water handy to stay hydrated. Before each strength move, we have a cardio burst. Varying the intensity of the cardio is a great way to modify the workout. You can use the cardio intervals as a rest break, march in place, jog in place, do high knees, jump rope, add Burpees or mountain climbers. You want to work to an intensity level that is challenging for you.

On a scale of 0-10 workout intensity you want this workout to be 7-9. That means, you are working hard, sweating and breathing heavy, but you are able to keep going. If at any time you need to pause, that’s totally fine! Just get back into the workout when you are ready.

Let me know what you think of today’s workout! Tag me on IG or FB. I love to see your check in posts. I enjoy cheering you on, and hearing about your workout successes!

The Body Sculpt series has been one of my favorite series so far. I hope that you’re enjoying it. Is there a certain workout series you would like to see next? Let me know in the comments.

See you soon, with another new workout.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

1. Squat
2. Pendulum Tap: Right
3. Pendulum Tap: Left
4. Leg Circle: Right
5. Leg Circle: Left
6. Extended Hydrant: Right
7. Extended Hydrant: Left
8. Leg Series: Right
9. Leg Series: Left
10. Seated Twist: Right
11. Seated Twist: Left
12. Superman
13. Leg/Hip Lift
14. Plank Knee Tap: Right
15. Plank Knee Tap: Left
16. Temple Tap Abs
17. Plank Leg Lift
18. Spiderman: Right
19. Spiderman: Left
20. Sumo Pushups
21. Reverse Plank
22. Scapular Squeeze
23. Tricep Push-up: Right
24. Tricep Push-up : Left
25. Walk the Plank
26. Forward Kicks
27. Lunge to Warrior III
28. Lunge to Warrior III

Total Body Sculpt #13: Cardio, Arms, Legs, Butt and Core Workout

Hi Everyone!

Welcome to today’s 40-Minute Total Body Sculpt and Cardio Burn Workout.

Grab your dumbbells for a few moves during this workout. We incorporate them into this routine to get in an added burn and build some strong, lean muscle mass.

Be sure to check out the video or the photo tutorial before getting started so you know what to expect.

Before each strength focused exercise we are completing a cardio burst. Challenge yourself to work up a sweat and get out of breath. Get in as many reps as possible without sacrificing form for each exercise.

Edamame Spaghetti with Garlic, Olive Oil, Kale, Artichokes, Olives and Feta. I was out of tomatoes, but they would be a great addition.

Be sure to support your food choices with plenty of nutritious foods. I tried Edamame Pasta this week, and was pleasantly surprised. It was delicious, and my four year old liked it too. It’s always a bonus when the little ones eat more vegetables.

I’m still working on getting all of the Body Sculpt workouts posted individually, but you can also find the 6-Week Body Sculpt Challenge here: https://www.benderfitness.com/body-sculpt-1-mile-run-challenge-6-week-home-workout-program

I hope you enjoy this workout! It’s definitely one I will be coming back to.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

1. Curtsy Lunge: Right
2. Curtsy Lunge: Left
3. One Arm Burpee
4. Plié Jump
5. Chair to Warrior III
6. Twisted V-Up: Right
7. Twisted V-Up: Left
8. Super Swim
9. Side Plank Knee/Leg: Right
10. Side Plank Knee/Leg: Left
11. Rotating Pushups
12. Tricep Drop
13. Curl
14. Reverse Plank
15. Mountain Climbers
16. Heel Tap Jump Squat
17. Pendulum Squat
18. Foot Slide Squat: Right
19. Foot Slide Squat: Left
20. Pretzel Lift: Right
21. Pretzel Lift: Left
22. Push-up Jacks
23. Temple Tap Abs
24. Side Plank Reach: Right
25. Side Plank Reach: Left
26. Hydrant: Alternating
27. Superman Burpee
28. Hip Thrust

Total Body Sculpt Workout #12: 40-Minute Full Body Workout with Cardio Burn

Welcome to Total Body Sculpt Workout #12. This Total Body, 40-Minute Home Workout will give you amazing results for Body Sculpting, Strength and Endurance.

For this routine, we alternate Cardio Bursts with Strength focused exercises.

Don’t be afraid to push outside of your comfort zone. That means get sweaty and let yourself be out of breath. Teach your mind and body how strong they are.

It’s okay to feel the burn, that means you are really working and targeting those muscles. Of course, sharp pain should never be ignored or worked through, as that can indicate an injury. Learn how to listen to your body and recognize a good burn vs an injury.

You are capable of so much physically, and mentally. Keep showing up and putting in the effort.

I hope you enjoy today’s workout! Let me know if you are enjoying these longer, 40-Minute workouts!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

Total Body Sculpt Workout #11

Hello Everyone!

Welcome to Body Sculpt Workout #11. This is a fantastic Total Body Routine, that will work all of your muscles and improve you cardio endurance at the same time.

Grab your dumbbells, and a little stool or a chair (something you can safely put one foot up on) and you are ready to go. If you don’t have dumbbells grab something from around the house to add some resistance into the workout or complete the exercises with body weight.

This is an amazing routine for sculpting your arms, legs, and core, while getting a great cardio burn.

During this routine we have one section of repeating Cardio/Large Muscle Burn. Push yourself for maximum repetitions, and don’t worry if you are breathing hard and sweating. On a scale of 0-10 (0 being laying on a couch, and 10 being running from a bear) you want to be working at a level between 8-9.

I was so sweaty during this workout, that I left a full body outline on my yoga mat.

Have fun, and challenge yourself. The difficult things that we do, the times when we push through even though we want to quit, that is when we get stronger.

Let’s keep getting stronger together.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

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

Total Body Sculpt Workout #10: No Equipment Exercises for Cardio, Arms, Abs, Legs and Butt

Hi Everyone!

Welcome to Total Body Sculpt Workout #10.

I really hope that you have enjoyed this workout series, as much as I’ve enjoyed creating it and doing it with you.

I’m going to be filming some shorter workouts soon, but I will also be adding more 40-Minute Workouts to this series. You can find my other 40-Minute workouts here: https://www.benderfitness.com/category/40-minute

Today’s workout is fantastic. It was another routine that had me dripping sweat. I feel so much more energized for the day when I get in a good workout.

One of the positives that have come out of the Coronavirus Qurantine restrictions is the realization that we can still film new workouts at home without a babysitter.

There are occasional interruptions, but I think with so many people working at home with their children right now, people have been understanding of baby yelling and unexpected cameos from my kids.

That understanding, allows me to film more workouts. I’m also looking into some new microphone options to help with the sound. I’m not a tech guru, so I’m still in the research process, but hopefully we can eliminate some more background noise soon.

I filmed this one myself, while Jesse was at work, and I wasn’t able to take photos for the photo tutorial. If you aren’t familiar with the exercises, I recommend taking a quick scroll through the video first. I also demonstrate each exercise during the cardio portions of the workout, so you know what to expect.

I hope you enjoy today’s workout! Have fun and let me know what you think in the comments. Have you been enjoying the 40-minute workouts, or are you looking forward to the return of some shorter workout options?

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.

Jumping Jacks
Rib Hug Pushups
Russian Kicks
Kneeling Leg Circle: Right
Kneeling LegCircle: Left
Sumo Squat Twist: Right
Sumo Squat Twist: Left
Frogger
Twisting V-Up
Rotating Plank
Leg Series: Right
Leg Series: Left
Breakdance Donkey Kick
Side to Side Jump
Knee Drop Plank
Squat Jump
Fan Kick: Right
Fan Kick: Left
Lateral Hop
Alternating Knee to Elbow Plank
Table Kick: Right
Table Kick: Left
Sit Thru Burpee
Kneeling Lift to Elbow: Right
Kneeling Lift to Elbow: Left
Side Plank Reach: Right
Side Plank Reach: Left
Up/Down Dog

Total Body Sculpt #9: Standing Home Workout for Legs, Core, Arms and Butt

Hi Everyone!

Welcome to Body Sculpt Workout #9!

Today we have a super effective standing workout for your entire body. This exercise routine will work your arms, shoulders, core, glutes and legs. We are using several compound exercises to really maximize the results from this workout.

Grab some dumbbells for this routine. If you don’t have dumbbells you have two choices:

Grab something from around the house to add some resistance: Water jugs, pots/pans, a book bag, etc.
Complete the exercises with body weight.

Push yourself during the workout. Remember, you are training yourself mentally and physically. When we exercise we teach our bodies how to improve our fitness levels, endurance and strength. We also teach our mind how to withstand difficult things without quitting.

One of the most important things to learn about having a workout routine is how to stay motivated to keep showing up and working out. The truth is, no one is always motivated to workout. People who are successful at making exercise a longterm lifestyle change don’t only workout when they are motivated. They workout even when they don’t feel like it.

Prior to filming this workout, I was exhausted and not feeling great. I made the dubious decision to have a grilled cheese sandwich for lunch even though I’m lactose intolerant. As a result, my belly felt like someone blew up a balloon inside of it, and I felt sluggish and uncomfortable. I knew that exercise would help me feel better, even though I wasn’t feeling motivated, so I did it anyway. Afterward, I felt so much better.

Have fun, push yourself, challenge yourself to get in as many reps as you can or to use a heavier dumbbell for some exercises. Then give yourself an extra pat on the back, and a virtual high five from me for completing the workout. You’ve got this.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS 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.