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:

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

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

Full Body Workout: NO Equipment Home Exercise Routine with Full Length Video

Hello Everyone!

Are you ready for a fantastic workout that doesn’t require any equipment? I hope you said YES! because I am excited to share my workout with you. This is a fun and challenging full body routine. We are going to use some unique exercise moves and compound movements to activate the entire body.

You will find the full length workout video below, along with the photo tutorial for each exercise. Remember, you can modify any movement as needed. I demonstrate some modifications in the workout video. Challenge yourself while listening to your body. It’s important to find the balance between the two so that you are improving yourself instead of pushing to the point of injury.

Focus on getting in maximum repetitions while maintaining good form for each exercise. I paired one round of this workout with a walk on the treadmill. I kept the walk simple: 4.0 Speed, 2% Incline, 35 Minutes. Nothing crazy, but a little bit of extra movement to cap off the day.

If you love workouts like this, but want something a little bit longer check out my 40-Minute Total Body Workout: https://www.benderfitness.com/2021/11/full-body-workout-arms-legs-core-and-glutes-40-minute-exercise-routine.html

I love to keep my workouts interesting and fun. I hope you enjoy the new moves. Let me know if you had a favorite, or an exercise that you found most challenging! If you share you workouts to social media be sure to tag me in your posts so I can root for you and share some encouragement. It makes me so happy to see people hitting goals and feeling stronger and healthier.

Have fun! 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

The Workout:

Set your interval timer for 15 rounds of 10/50 (or just follow along with me!)

Plank to Beast March
Stir the Cauldron
Beast Elbow Tap
Side Plank March (Right)
Side Plank March (Left)
Lateral Hop and Leg Lift (Alternating)
Lunge Hip Tap to Jump (Alternating)
Frogger Pushup
X-Jump or Jumping Jacks
Single Leg Rainbow Taps (Right)
Single Leg Rainbow Taps (Left)
Side Plank Reach (Right)
Side Plank Reach (Left)
Rainbow Reach Crunch
Plank Oblique Step Kicks

Repeat up to 3X

30-Minute Total Body Workout with Cardio – No Equipment

Hello Everyone!

Welcome to a brand new week. Let’s all send some positive thoughts toward this week being better than the last! Below you will find the full length workout video for an amazing full body workout. This routine uses some of the best exercises for your entire body, and several unique exercise moves that will challenge you (in a good way!) to build strength and mobility.

We are using cardio and strength building intervals to maximize this workout. It’s a great burn that will help you build lean muscle mass at the same time. We are also working on our overall mobility to keep our joints and body healthy and happy.

Life Update…The Struggle has been Real:

I don’t know about you, but the last month and a half has hit our household hard. It felt like a 1-2 punch with a spinning back kick follow up. My husband had three surgeries and was in the hospital for complications from the first surgery. He is doing great now, thankfully! Last week my son was diagnosed with pneumonia and a double ear infection, and now I am pushing through a sinus infection.

I am desperately looking forward to everyone in our household being healthy and having energy again. It has felt a bit like we have one day of normalcy followed by weeks of illness.

I made a commitment to getting back into the flow of filming and sharing new workouts, and that has certainly been a struggle lately, BUT I’ve been able to film a lot of shorter workout tutorials to share on Pinterest. Eventually, each of those tutorials will be part of a longer, full length workout that will be shared here. So there is still a grand plan, everything has just fallen behind the health and wellness of my family (and managing our other jobs).

I hope that my life update didn’t bring anyone down. I really try to keep things positive here, because there is so much struggle in the world. It’s nice to have someplace to show up and focus on building health and joy. But I also want everyone to know that even when things get hard, even when you need to take a break or a step back, your health is worth working on. The important thing is that you come back to the workouts. That you recognize when other things need your attention, but you also remember that your health and fitness impacts everything that you do. It’s the reason that you keep coming back and putting in the work, whether it’s a 10-minute HIIT or a 60-minute yoga flow, it all counts.

My work involves teaching kinesiology classes that have a physical activity component so I do have some exercise routinely built into my week even when things get crazy, but I feel so much better when I get in daily movement.

What inspires you to move when your life gets crazy? Share with me in the comments. You never know who you might inspire.

See you soon!

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: 21 Rounds of 35/50

Side to Side Hop and Reach
Speed Skaters
3-Point Forearm Plank Taps
Reverse Plank Hip Taps
5-Star Froggers (Frogger to Superman)
Kneeling Leg Lift to Runner’s Lunge: Right
Kneeling Leg Lift to Runner’s Lunge: Left
Cat Bow/Knee to Nose: Right
Cat Bow/Knee to Nose: Left
Rotating Chair Pose
Warrior III Pulse: Right
Warrior III Pulse: Left
Staggered Leg Hip Tilt: Right
Staggered Leg Hip Tilt: Left
Frogger Forward/Back Burpees
Down Dog to Dolphin
Crossed Leg Lifts
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left
Thoracic Reach Through
Prone Cross Step

You can repeat this workout for a total of 2 Rounds if you want a longer workout.

core exercise demonstration: staggered leg hip tilt

30-Minute Total Body Workout: LIIT (Low Impact Interval Training) – No Jumping, Apartment Friendly Exercises

Hi Everyone!

Welcome to today’s workout! I hope you are ready for a great Total Body Exercise routine. This workout is Low Impact. That means no Plyometrics/Jumping. It’s a quiet, apartment or hotel room friendly workout routine. It’s also very effective. You can find the full length workout video, and photo tutorial for the workout below.

I worked up a great sweat during this routine, and I think you will too. If you are looking for a more intense version of today’s workout you can do High Knees or Jump Rope during the Cardio Intervals. Remember, there is always a way to modify your workouts to fit your needs.

One round of this workout will take 30-minutes. I went through it once, but if you are looking for a longer workout, you can repeat it, or pair it with another routine.

Below you will find the full length workout video and workout breakdown, as well as a photo tutorial of each exercises.

Life Update

I have been struggling to establish a consistent routine for exercise and filming. As a result, I feel like I am not at my most fit or healthy. It can be really easy to get down on yourself when things aren’t going your way and unfortunately that’s how I have been feeling.

Until I needed to go to my mother’s house and get boxes out of her attic. I’m an avid reader and I have been storing huge boxes of books that I saved since middle school and up through college. As I carried heavy box after box down two flights of stairs, outside and up the road to my parking spot I realized something. I wasn’t even out of breath. When I got home from my mom’s house my husband was picking our son up from karate so I unloaded the car and carried everything in by myself with no problems. The next day I wasn’t even sore.

That experience was the exact reminder that I needed. I don’t work out to look a certain way, I work out to be strong, healthy and ready to be present and participate in my life. And even though I might not be at my strongest or fastest at this moment in time, I am incredibly healthy and able to participate in my life without limitations.

The last time I moved those boxes of books I was in my 20s, I had help, and I remember it being exhausting. This time, I did it alone and handled it easily. If you get down on yourself for being in a part of your life where consistency is challenging just do your best. Then remind yourself that all of the work you’ve put in has made you stronger, healthier and more capable. Recognize what you are able to do and how your life has improved functionally and keep moving forward.

I hope you have fun with today’s workout routine! Let me know what you think, how you feel, and if you’re willing to share: one way that exercise has helped you to improve your life, function or capabilities.

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:

Low Impact Burpee
Pendulum Squat
Runners Lunge Pulse – Right
Runner’s Lunge Pulse – Left
Crunch and Tap
Heel Tap Leg Lift
Side Plank Reach – Right
Side Plank Reach – Left
Hip Tap – Right
Hip Tap – Left
Leg Series – Right
Leg Series – Left
Elevated Leg Adduction – Right
Elevated Leg Adduction – Left
Sumo Push-up
Triceps Push-up – Right
Triceps Push-up – Left
Reverse Plank Step Out
Hip Thrust – Right
Hip Thrust – Left

Repeat 1-2X

Photo Tutorial:

Low Impact Burpee: Part 1

Low Impact Burpee: Part 2

Low Impact Burpee: Part 3

Low Impact Burpee: Part 4

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Runner’s Lunge Pulse: Part 1

Runner’s Lunge Pulse: Part 2

Crunch and Tap: Part 1

Crunch and Tap: Part 2

Heel Tap Abs: Part 1

Heel Tap Abs: Part 2

Heel Tap Abs: Part 3

Side Plank Reach: Part 1

Side Plank Reach: Part 2

Hip Tap: Part 1

Hip Tap: Part 2

Leg Series: Part 1

Leg Series: Part 2

Leg Series: Part 3

Elevated Leg Adduction: Part 1

Elevated Leg Adduction: Part 2

Sumo Push-Up: Part 1

Sumo Push-Up: Part 2

Tricep Push-up

Reverse Plank Step Out: Part 1

Reverse Plank Step Out: Part 2

Hip Thrust: Part 1

Hip Thrust: Part 2

16-Minute Total Body Workout: Low Impact, No Equipment Exercises

Hello Everyone!

Welcome to today’s workout. This is a full body, low impact routine. We will be on the mat for the whole workout, so no jumping or climbing up and down. Even though this routine is low impact, it should still be challenging. We are working on a lot of strength and dynamic mobility.

This routine starts with a focus on working the butt, hips, thighs and calves. Then it moves into a core section. Finally, we finish with a quick body weight arm workout.

Exercise and Workout Updates

I filmed this video as a facebook live last week. I’m planning to do more live events so be sure to keep an eye out on social media. I have also been posting a lot workout tutorials on Pinterest as part of their creator rewards program, so be sure to follow me and save those new workouts! They are quick and can be complete for time or reps. When you save and share, it’s a huge help.

I have been utterly exhausted lately. My youngest child is in a phase of waking in the night multiple times. Even when she gets back to sleep I often struggle to fall asleep again quickly. We are trying a new sound machine so hopefully that helps and I can get my energy back up. It has impacted my workouts, and my energy for filming. As a result I’ve been doing more small exercise routines and movements throughout the day. Some core here, squats there, the Pinterest tutorials are my mini workouts, and I plan on eventually filming them as full length workouts as well.

Some people can function for a while on very small amounts of sleep. I’m not one of them. Sleep and nutrition are key components to a well rounded fitness routine. I feel best when all three of those aspects are balanced.

I hope that you enjoy today’s workout. Let me know in the comments what you thought. Like, Share and Comment. Those three activities help keep BenderFitness free.

See you soon with a new workout,

Melissa

(photo below from a recent bridal shower I helped host for my sister. I wear non-workout clothes every once in a while!)

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:

Equipment: Mat or comfortable space to workout.

Tip Toe March
Kneeling Tap & Glide: Right
Kneeling Tap & Glide: Left
Kneeling Leg Lift: Right
Kneeling Leg Lift: Left
Leg Series: Right
Leg Series: Left
Full Core Extend & Tap
Flying Bug
Rocking Scissor: Right
Rocking Scissor: Left
Prone Heel Tap with Scapular Squeeze
Tricep Pushup: Right
Tricep Pushup: Left
Prone Arm Pulse

Do once or complete up to 3 Rounds!

15-Minute Total Body HIIT: Body Weight Interval Workout

Hi Everyone!

This is a fun and fast total body workout routine. This workout uses some of the best body weight exercises to maximize your workout in a short period of time. The workout video and exercise breakdown are below.

I filmed this workout 9-years ago as part of my prep for an NPC Naturals fitness competition in the Bikini division. It’s fun to look back on this time period, and very motivating. At that time I was very strong, healthy and fast. I recently came across one of my workout notebooks from that time, and I was blown away by how quick my running times were. I found my times from an 800-meter (half mile) repeat workout for a total of 3-miles. If you can read my handwriting below you can see the workout breakdown.

Right now I’m at a different place in life (parenting two young children and never seeming to get enough sleep.) While I wouldn’t trade a moment of my time with my family, I’m also tired of feeling sluggish and sleepy all the time. Which means I need to make some changes. This old notebook and video served as a great motivation and reminder to myself of two things.

I know what I am capable of and how to do it.
Short workouts are super effective, especially when you make sure you are working at a good level of intensity. Even though my life is crazy busy right now, refocusing on short but super efficient workouts will help me get back on track.

Here’s the thing, I’m not in bad shape as far as my level of fitness goes. I might not be as fast, but I can go outside and run a few miles without stopping. I’m not uncomfortable in my own skin or with what I see in the mirror. I’ve stayed generally active with my workouts and martial arts. But lately I’ve struggled with my consistency, with making time for myself for exercise and filming and with my overall energy level. For the past two days I was completely derailed by the most horrible menstrual cramps I’ve ever had in my life and my stomach has not been happy with the nutrition choices I’ve been making.

I know that I can feel better, healthier and more energized than I do at this moment in time. And luckily, I know exactly what to do about it. I’ve been sharing that journey here for the past ten years. I just have to recommit to giving myself some small blocks of time to work on my health.

I hope that you enjoy today’s workout. Let me know in the comments what you thought about it. I also want to know about your goals. What holds you back and what small steps can you take to move forward?

Don’t forget, I’ve been posting some new workout tutorials on Pinterest, and I’m *starting* to learn TikTok. I’m so late to the game on this one, but I only have so much time in my day. But be sure to check those out too!

See you soon,

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

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises.

1. High Knees

2. Burpee

3. Lunge Kick (right)

4. Lunge Kick (left)

5. Decline Mountain Climber

6. 1 Leg Hip Thrust (right)

7. 1 Leg Hip Thrust (left)

8. Speed Skater

9. Jump Squat

10. Plank Jack

11. Single Leg Stand (right)

12. Single Leg Stand (left)

13. Hip Lift/Leg Lift

14. Temple Tap Abs

15. Frogger

This workout can be repeated up to 3X.

No Equipment, Total Body Workout: Tabata Style – Super Effective

Hello Everyone!

Welcome to a fantastic total body workout! On the agenda for today I have a Tabata style workout. It’s split into five 4-minute sections, with a short rest break in between sections. As always, you will find the workout video and photo tutorial below.

During each four minute interval, push yourself to get in maximum repetitions. There is a lot of research to show that Tabata style workouts have a LOT of benefits. Some of the benefits of Tabata workouts include: increasing lean muscle mass, boosting both aerobic and anaerobic fitness levels, burns fat, boosts your metabolism and is very time efficient.

Doing just one 4-minute round of tabata style exercises will boost your metabolism and fitness level. Today’s routine stacks five tabata workouts. Challenge yourself, while listening to your body. If you’ve been working out with me for a while you will probably be able to make it through all five tabatas. If you are new to working out you might want to pause the video and take longer breaks between rounds, or even do 1-2 Tabatas, and work your way to doing all five.

Here’s the thing about exercise: the goal is to make you stronger and healthier. So there is a fine line between pushing yourself to get stronger and build your endurance and going overboard. Learning to listen to your body is one of the most important skills you can develop. So push yourself. You’re probably stronger than you think you are.

Our family has been staying super busy and active. The kids have done a Mommy and Me Horse Camp, and my son is doing Martial Arts camp. There are a lot of different ways to stay healthy. Time outdoors, engaged in fun activities is one way our family keeps health fun.

I am still posting a lot of new workout tutorials on Pinterest. They have a new creator rewards program, which has been great for us. If you use Pinterest, please head over there and checkout the tutorials I’ve shared. The best way that you can help keep BenderFitness free is by sharing, liking, commenting, saving and overall interacting with our content.

I hope that you enjoy today’s workout. Let me know what you think about Tabata style workouts in the comments below.

Have fun!

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 Tabata Workout

Part 1:

1. High Knees

2. Burpees

3. Lunge Jumps

4. Frogger

Part 2:

1. Spiderman

2. Temple Tap Abs

3. Side Plank Reach- Right

4. Side Plank Reach- Left

Part 3:

1. Jump Squat

2. Mountain Climbers

3. Floor Touch Squat

4. Donkey Kicks

Part 4:

1. Push-ups

2. Lunge to Hop- Right

3. Lunge to Hop- Left

4. Reverse Plank Leg Lift

Part 5:

1. X-Jump

2. Ninja Jump

3. Low Jack

4. Surfer

16-Minute Cardio HIIT: No Equipment, Body Weight Home Workout

Hello Everyone!

I hope that you are ready for an amazing home workout routine today. This workout doesn’t require any equipment. You can do it anywhere and it will give you an amazing full body workout. Challenge yourself to get in maximum repetitions with good form. As always, you will find the full length workout video and the photo tutorial below.

Intensity makes a big difference in your workout. The tricky thing about HIIT style workouts is they never exactly feel ”easy” but you get much better at them. You will get in more reps, tolerate the workouts better, have improved endurance and elevate your fitness level. The great thing about HIIT is that you can get in a short workout and still get amazing results for your health and fitness. It’s important to push yourself to find the right level of challenge.

Be sure to check out my new Pinterest workout tutorials!

We are working on a lot of fun things behind the scenes at BenderFitness. I’m still in the trenches of business that is part of parenting young children, but I’m starting to find a bit more balance. Some seasons of life are busier than others, but as I always say: it’s not about perfection, it’s about making consistent choices over time. So get in that workout, and know that it counts whether it’s one round or three rounds. Every bit of movement is benefiting your overall health.

Don’t let an off day (or week or month) make you feel like it’s useless to continue, because you fell off the wagon. Your health is lifelong. Quitting on it shouldn’t be an option. Your health will impact every aspect of your daily existence today and every day of your future.

Be sure to let me know if you had any favorite exercises in this routine. Also, let me know how many rounds you end up doing today. I LOVE seeing your check in posts. It motivates me to continue sharing, and I truly enjoy hearing about your success and consistency. Don’t forget to have fun, and take a moment to acknowledge your strength in showing up today. You are capable of hard things, be it today’s workout or some of the harder things life throws our way.

I hope that you enjoy today’s workout. I’ve been sharing some fun and quick workout tutorials on Pinterest as part of their creator rewards program, so be sure to check those out and save any of the workouts that you enjoy: https://pin.it/41bSorJ.

Have fun!

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

High Knees
Superman Pushup
Squat to Lunge Jump
Temple Tap Abs
Burpee High Knees
Sumo Squat
Frogger
V-Up
Mountain Climbers
Pendulum Squat
Lunge Jump
Spiderman Pushup (or Plank)
Russian Kicks
Side Plank Hip Lift (right)
Side Plank Hip Lift (left)
High Knees

Repeat 1-3X
Optional: Pair with 30 Minutes Cardio of Choice

20-Minute Full Body Boot Camp Sweat – No Equipment Workout Routine

Hello Everyone,

We have a fun workout with Jesse on the planner today! Jesse is very fun to workout with because he is high energy and manages to get me laughing during every workout (including the ones that I film, so if you hear snickering behind the camera it’s me).

I wrote this workout for one of my group classes. In class we start with a 10-Minute warm-up, go through two rounds of this workout, and finish with a 10-Minute Cool Down.

Below you will find the workout, plus a quick warm-up and cool down video. There is also a photo tutorial if you aren’t sure what the exercises are.

We are in the midst of some renovations around the house, which will hopefully (fingers and toes crossed) be done today. I was a bit overly optimistic that we would have time to do a live workout this weekend. We own to much stuff, so as we finish our renovations and re-situate our household I plan on purging and donating as much as I can.

In the meantime, I’m focused on moving as much as possible and writing new workouts so we can go full steam ahead.

I hope you enjoy today’s workout with Jesse. I would love to hear what you think in the comments below.

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

Warm Up:

The Workout:

Intervals: 15 Rounds of 30/50.

Reps:
Beginner: 10 Reps, 30 Seconds Cardio
Intermediate: 15 Reps, 30 Seconds Cardio
Advanced: 20 Reps, 30 Seconds Cardio

*Cardio of Choice Between Each Exercise. Our selection was High Knees.

Overhead Squat
Lunge Kick: Right
Lunge Kick: Left
Temple Tap Abs
Burpee
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
Leg Lift
Hip Lift
Alternating Hip Thrust
Plank Side Tap: Right
Plank Side Tap: Left
Elevated Leg Adduction: Right
Elevated Leg Adduction: Left
Donkey Kick

Repeat 1-3X

The Cool Down:

https://youtu.be/K9p6lxK8Az8

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

Bender Boot Camp Workout

Hello Everyone,

Today’s workout is a fun throwback routine. I filmed this workout when I was training for my first NPC fitness competition. I competed in the Bikini Category. This routine is body weight and doesn’t require any equipment. I combined some timed exercises with repetition exercises.

I like the challenge of both exercise formats because they work your body differently. Of course, you also have the option of completing this workout for time. Just scroll through the video to learn all of the exercises and set your timer. When done for time this routine will take 20-minutes. With the repetitions it took me approximately 25-minutes to complete. As always, the workout video and the breakdown of each exercise is listed below.

Challenge yourself during this workout routine. Challenge is where you grow physically and mentally stronger. You gain more than just physical strength and endurance. You gain mental fortitude as you learn how much you are capable of pushing yourself. Often the brain tells you to quit a workout before your body does. Training will help you increase both your mental and physical endurance.

Of course, you should always be listening to your body as well. There is a line between pushing ourselves and pushing to the point of injury. So modify as needed, but learn to recognize when you need a break and when it’s time to push yourself just a little bit harder. One of the most important skills you can have is the ability to check in with yourself physically and mentally and recognize what you need on a given day.

BenderFitness Gear

I finally added a BenderFitness shop, with some comfortable workout clothes. If you want to rock a cropped hoodie or workout T-shirt or Tank check out my shop here: https://my-store-c67ce6.creator-spring.com

I hope you like today’s workout! Let me know in the comments what you thought about this routine.

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.

Beginner: 10 reps, 30 seconds timed exercises
Intermediate: 15 reps, 45 seconds
Advanced: 20 reps, 60 seconds
Or: Go for Max Reps during each 50 second interval, with 10-20 seconds of rest between exercises.
Round 1:
1. Jumping Jacks
2. Frogger Hip Thrust
3. Pendulum Squat
4. High Knees
5. Side Plank Hip Lift (right)
6. Side Plank Hip Lift (left)
7. Jump Squat
8. Temple Tap Abs
9. Burpee
10. Russians

Round 2:
1. High Knees
2. 1 Leg Hip Thrust (right)
3. 1 Leg Hip Thrust (left)
4. Lunge Kick (right)
5. Lunge Kick (left)
6. Mountain Climbers
7. Twisting Situp
8. Plank Crunch
9. Prone Heel Tap
10. High Knees

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

15-Minute Full Body Workout with No Equipment

Hello Everyone!

Welcome to a fantastic total body workout, that requires no exercise equipment. This full body routine will work all of your muscles. I hope you are ready to make a healthy decision and get in an amazing workout! You will find the workout video and photo tutorial below.

We have some fun new exercise moves in the routine today. If you have a favorite let me know in the comments below so I can be sure to bring it back for future workouts.

This workout can be done on it’s own, stacked with another workout or paired with a run. I finished the workout with a 3-mile run. In the video I said that I was going to top off this routine with a 1-mile run, but I felt fantastic once I got moving so I opted to keep running.

Goal Getting and Setting

Each week I like to set my goals on Sundays and check in with my progress on Wednesday. Over the weekend I review what I did and think about my goals for the week ahead. The mental check points can help me stay on track or get back on track if I’ve had a few off days. One of the goals that I set for myself this week was adding 3 Runs into my workout schedule. So far I have done 1/3.

A friend shared the quote pictured above: “Success doesn’t come from what you do occasionally. It comes from what you do consistently.”

This is probably the most important part of developing healthy habits. It’s not about perfection, or never missing a day. It’s about your overall consistency. It’s making the decision to show up again even if you’ve missed a week straight (or longer!) of working out and eating nutritious meals. Those things are small moments in the course of your life. You need to consistently and routinely make healthy decisions. Every small decision counts, and that creates big progress.

Be kind to yourself as you create these habits and KEEP COMING BACK.

Do you have a trick or tip that helps you stay consistent? Share it in the comments below!

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.