15-Minute: FULL BODY Workout, Home Exercise Routine

Hello Everyone!

Welcome to a great, full body workout! For this routine you will need two dumbbells. One round takes 15-Minutes. It’s quick, effective and will give you a great workout in a short period of time. This routine focuses on compound exercises to maximize the workout efficiency in the shortest amount of time. You will find the full length workout video, breakdown and photo tutorial below.

I got in one round, but if you’re up to it I recommend repeating the workout up to 3X.

I’ve been continuing to struggle with some fatigue and decreased stamina. So I am slowly re-building and carefully listening to my body as I get back into working out consistently. Doing one round of this workout was the perfect building block for me. My focus right now is on continuing to re-build my health, strength and endurance. That means starting out small, re-building the foundation and expanding from there.

Historically, I don’t get muscle soreness from working out. I get sore maybe 1-2X per year if I do something particularly intense or that involves a lot of deep stretching. Lately, I have to be very careful about overdoing it or intense muscle soreness makes it hard to do much for several days to a week. One round of this workout was perfect, because I got only mildly sore. That means I can continue to workout, recover and build muscle.

If you do experience muscle soreness, try some gentle walking and stretching to help move it out. Staying still can make the soreness worse. Also, be sure to support your muscle recovery with protein, nutrition and hydration.

As far as what’s been causing my fatigue, I had some testing done that showed low iron, which I’ve been focused on restoring through nutrition and a daily vitamin. My doctor isn’t fully convinced that’s the culprit of my energy depletion, so I had some additional blood testing done this week to rule out Lyme disease and a reactivation of Mono.

Remember, exercise should be focused on improving your health. Sometimes that means pushing yourself harder (because you know you can!). Other times, that means easing off a bit and respecting what your body needs right now. For me, that means slowly, but surely getting back into my exercise groove.

I hope you enjoy the workout! Let me know how many rounds you did, what your favorite exercise was and which move challenged you the most! Most importantly, have fun and focus on your health! Feel free to do some silly dances or wiggles in between each exercise to keep your body moving.

See you soon with a new workout!

Melissa

Member’s Workouts: Brand New workout videos available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness

Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness A lot of my favorites are on sale, so be sure to check it out!

The Workout:

Equipment: Dumbbells

Side Leg Lift: Right
Side Leg Lift: left
Lunge Kick: Right
Lunge Kick: Left
Romanian Deadlift
Pushup Tows
Balanced Twist
Kneeling Hip Tap: Right
Kneeling HIp Tap: Left
Plank Twist and Reach
Squat Hop or Tip Toes
Pendulum
Weighted Burpee
Wood Chopper: Right
Wood Chopper: Left

Repeat up to 3X.

Full Body Home Workout, Photo Exercise Tutorial

20-Min HIIT: Full Body Workout – NO EQUIPMENT Exercise Routine

Hello Everyone!

Welcome to today’s workout! I’m happy that you’re here. This is a full body workout, and it takes 20-Minutes per Round to complete. This routine requires no equipment, and is completed with body weight. We have some fun and challenging exercises. Push yourself to get in max reps with good form.

As always, you will find the full length workout video and workout breakdown below. You can repeat this workout up to 3X for a 60-Minute Total Body Workout. Lately, I’ve been aiming for 1-2 Rounds plus 30-Minutes of walking on the treadmill. This helps me hit my movement goal each day.

I’m aiming to get in at least 10,000 steps per day. I’ve been working a lot, so I have needed to be more intentional with the amount of movement I am getting in. It seems like the more I move the better I feel, but we are so busy that it’s been tricky to stay in motion. Unfortunately, I’ve been experiencing a lot of fatigue over the past few months, but I finally feel like I am starting to get better. Energy levels have a significant impact on your daily health and mood, so I definitely need to put in some work to improve mine.

In addition to movement and exercise, I’m also focusing on my nutrition and planning out some vegetables and herbs to plant in my garden this year. There’s something so wonderful about fresh vegetables. Last year we lost a lot of what we planted to a groundhog and deer. As a result, this year I’m going to try and focus on some container gardening.

Historically, I’ve found it easy to grow tomatoes, onions, zucchini, eggplant and watermelon. This year I would like to add spinach and basil. If you have any vegetable garden must haves please let me know in the comments. My kids love to help with gardening so it’s a fun family activity in our household.

Our area sometimes gets snow late in the season, but I would like to have my plants started by the end of March or early April. It’s important to your overall health to focus on both activity and getting in a nutrient rich diet.

Have fun with today’s workout and let me know how many rounds you got in! Remember, whether you get in one round of 3, you are showing up for yourself and your health. Keep up the good work. Your health is worth it.

If you have a favorite exercise and a most challenging exercise let me know in the comments.

Melissa

Member’s Workouts: Brand New workout videos available to subscription members at: https://www.melissabenderfitness.com/pages/exploremelissabenderfitness

Amazon Affiliate Storefront: https://www.amazon.com/shop/benderfitness A lot of my favorites are on sale, so be sure to check it out!

The Workout:

Equipment: None

Low Jack
Warrior III to Figure 4: Right
Warrior III to Figure 4: Left
Pendulum Squat: Right
Pendulum Squat: Left
Spiderman
Angel Abs
Side Plank Reach: Right
Side Plank Reach: Left
Locust with Cactus
Leg Series: Right
Leg Series: Left
Elevated Adduction: Right
Elevated Adduction: Left
Beast to Plank: Alternating
Balanced Bicycle
Reverse Plank Step Outs
Superman
Supergirl Crunch: Alternating
X-Squeeze Me

You can repeat this workout for up to 3 Rounds Total.

Full Body RESISTANCE BAND Workout: Band Workout #2

Hello Everyone,

Welcome to today’s workout! I have another Resistance Band workout for you. This is a fantastic, full body workout with resistance bands. If you don’t have bands, don’t worry! You can incorporate dumbbells and/or body weight during this routine. You will find the full length home workout video below.

Remember, there is always a way to modify a workout. I really enjoy switching up workout techniques, so the addition of bands has been fun. Plus, I love that exercise bands make it easy to workout while traveling, exercise in hotels or anywhere you go.

If you haven’t had a chance to try Resistance Band Workout #1, you will find the link below. I definitely recommend giving it a try.

Resistance Band Workout #1:

Full Body Resistance Band Workout. Low Impact, Full Body Exercise Routine. — Try Resistance Band Workout #1 here: https://www.benderfitness.com/2023/08/full-body-resistance-band-workout.html

Benefits of Resistance Bands

I’ve been using resistance band exercises with my patients for years, because it’s a great low impact option to improve muscle activation and build strength.

Resistance bands typically don’t cost a lot of money, and they are easy to travel with.
Require more stabilization and core activation during exercises.
Can improve mobility and stretching.
You can apply resistance through a full range of motion.
They can be a great option for people with decreased grip strength or carpal tunnel syndrome.

I personally like to use resistance bands as part of my training routine, in addition to dumbbells, but they are a great inexpensive option to add resistance into your home workout program without breaking your budget. If you travel regularly, it’s a great way to take your workout with you.

Challenge Yourself

This is a great workout to repeat. Aim to get in 2-3 Rounds to really maximize the burn, or pair with with some cardio. Don’t be afraid to challenge and push yourself. It’s important to move outside of your comfort zone, and allow yourself to be uncomfortable. Reminder: uncomfortable isn’t the same as hurting yourself. Discomfort during exercise generally allows us to push our boundaries and grow. Pain is different. We don’t want to cause injury. Learn how to recognize the differences between pain and discomfort.

I need to start challenging myself more (again). I enjoy challenges and making progress. Whether I am working toward a specific goal or not I consistently workout because my health is important to me. I don’t need a set goal to stay in motion. That said, I’ve been working out for the health of it for a while now. It’s time to start amping up the challenge and trying something new.

I’ve shared some new challenges in my Member’s group. Right now we are working through the Fit at Home Challenge (schedule below). I’m excited and ready for what the next challenge brings.

As I continue to build up my membership program, I would love to hear from you: what would you most like to see as part of my membership? What would bring more value to your health and fitness routine?

I will continue to share free workouts here, but building my membership program is what allows me to do that.

Fit-at-Home-Planner Download

Have fun with today’s workout! I hope you enjoy it and finish the day feeling strong and healthy.
Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness
Workout and Fitness Equipment: https://www.amazon.com/shop/benderfitness/list/8NHLHDO83ACD?ref_=cm_sw_r_cp_ud_aipsflist_aipsfbenderfitness_HXSW8EVF9ZHZDEGQ2AKJ

The Workout:

Workout Breakdown:

Grab your resistance bands for this workout. If you don’t have any you can use body weight and/or dumbbells for this routine.

15-Minutes Per Round.

Repeat this workout up to 3X.

1. Side to Side Squat

2. Row the Boat

3. Single Arm Squat to Press: Right

4. Single Arm Squat to Press: Left

5. Skier

6. Tricep Kickback

7. Lateral Raise

8. Single Leg Bridge Press: Right

9. Single Leg Bridge Press: Left

10. Extended Hydrant: Right

11. Extended Hydrant: Left

12. Sumo Squat Pull

13. Row

14. Deadbug: Right

15. Deadbug: Left

Yoga Flow: 50-Min – Full Body Mobility, Strength, Stretch & Release

Hello Everyone!

I hope you are ready for a lovely full body yoga flow. We are combining strength, mobility and stretching in this yoga sequence. I’ve been teaching yoga for more than a decade now, and it still gives me such a wonderful sense of happiness and calm.

During today’s flow, try to remain focused on the present moment. If you find your mind wandering to other things try to direct yourself back to the breath or the physical sensations you are feeling in the body. Practicing our focus during yoga, also extends to the ability to focus off the mat.

Yoga is best done with bare feet. It helps you ground yourself, but also decreases how much you slide on the mat. I often wear socks, because my toes get very cold. I have a condition called Raynaud’s that can decrease blood flow to the extremities, so I often wear socks during yoga to avoid those symptoms.

Wearing socks during yoga to keep my feet warm.

I filmed this flow as a Live video for member’s of MelissaBenderFitness.com. It was a trial run for incorporating more live workouts. It went well, so it’s definitely something I will be repeating in the future. It’s also Day 5 in the Fit At Home workout series. Today’s workout is a 20-Minute Full Body HIIT with Jesse.

Food Intolerances and the Anti-Inflammatory Diet:

Lately, I have been struggling with a lot of swelling and bloating. I believe that I am suffering with some food intolerances. My plan to address this is to cut out dairy products and keep a small journal recording how I am feeling physically. I think that keeping a log that shows a direct link between inflammation, pain and bloating will help me break that pattern. When you’re not really sure what’s causing the issue it’s easier to play loosey-goosey with eating things that don’t make you feel well. The swelling that I am dealing with isn’t just abdominal, but also extends to my hands, legs and feet.

Dairy allergies can cause edema, and so can too much salt in the diet (too little salt is also a problem, it’s about balance). I know that I can’t drink milk, and that whey proteins cause swelling in my body, so I believe that continuing to have other forms of dairy is my issue. I also have a preference for savory foods, so sodium may also be a contributing factor that I need to pay attention to.

When I dealt with this in the past, shortly after having my son and dealing with gallbladder issues, I started incorporating techniques from the Anti-Inflammatory Diet and noticed all of the swelling and weight fluctuations basically disappeared.

Moderation:

This week, I am working with my yoga students on moderation and right use of energy. We are focused on becoming aware of the ways in which we use our energy, and if we are directing too much or too little energy to specific areas of our lives. I invite you to do some self reflection on how you are using your energy.

I hope that you enjoy today’s flow and find it useful. I felt amazing when I completed this sequence.

Have fun today,

Melissa

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

The Yoga Flow:

FULL BODY: Resistance Band Workout

Hello Everyone!

Welcome to today’s workout! Today we are focusing on Resistance Band Exercises! I have had a lot of requests to film a resistance band workout video. I really enjoyed this routine, so if you like it please let me know and I will be sure to film more workouts like this.

If you don’t have resistance bands, don’t panic! This full body workout can be done with resistance bands, body weight or dumbbells. There is always a way to modify. I loved the added resistance in this routine, and I think it is going to provide a big boost with my overall strength and dynamic mobility.

I did one round this morning and I am going to do 1-2 rounds this evening. We had lots of errands to run today, so I had to split the workout. One round will take 15-Minutes, and it can be repeated up to 3X, if you have the time and energy for a more intense workout.

Nutrition and Hydration

This week, I am focusing on nutrition and hydration. I meal planned before we went grocery shopping, which made my grocery shopping trip much easier. I have some fun meals planned for the week. We have another week before our son starts school, and I want to get in the habit of prepping healthy meals for all of us.

This week our lunches are going to be focused on protein rich bowls with brown rice and lots of veggies. If they turn out as well as I am expecting, I will be sure to share some new recipes.

Healthy Meal Ideas — Dinner: Salmon, Mushrooms and Green Beans

September Challenge

I am running another challenge for my subscribers. In September we are going through my Fit at Home workout series. Today’s Resistance Band Workout will be part of that series, but it also includes plenty of brand new workouts. If you are unable to join the challenge, you can pick one of my older workout challenges that I have shared here.

If you want to preview the workout list for the new challenge, you can find it here: Fit at Home Workout Series.

A New Semester of Teaching

Today starts a new semester at the university where I teach. This semester I am only teaching one kinesiology class. Luckily, it’s one of my favorite classes to teach: Yoga. I absolutely love seeing the progression that my students make throughout this course. It’s such a beautiful journey, both physically and mentally. I’m excited to meet my new group of students.

I hope that you have an amazing day today, and a great start to the week. Let me know if you liked this workout, what your favorite exercise was, and which exercise challenged you the most.

See you soon with a new workout!

Melissa

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

The Workout:

Equipment: Resistance Band

Attitude Lift: Right
Attitude Lift: Left
1/2 Circle: Right
1/2 Circle: Left
Hydrant: Right
Hydrant: Left
Pendulum: Right
Pendulum: Left
Squat & Curl
Archer: Right
Archer: Left
Row
1/2 Deadbug: Right
1/2 Deadbug: Left
Down Dog Toe Tap

Repeat 1-3X

Resistance Band Exercises: Attitude Lift — Attitude Lift

Plank Workout: Low Impact Core/Abs Workout – No Equipment

Hi Everyone!

Today’s workout is focused on strengthening every muscle of the core. As a bonus, you will also be working your arms, legs and back during this workout. Don’t be surprised if you feel it everywhere! It’s low impact, but very effective.

In the video I did 30-seconds of plank for each pose. If you want a more intense workout you can extend the intervals to 60-seconds per pose. You also have the option of repeating this workout up to 3X and pairing with with my newest Lower Body Workout or one of my Cardio HIIT workouts.

The variations I used in this workout will target your core from every angle: front, sides and back. As always, focus on using the correct form. If you want to see more definition through your mid-section you need to combine strengthening, and lean muscle building, with fat burning exercises. It is impossible to spot reduce fat, but when you build lean muscle you improve your overall metabolism and HIIT has a great burn during and after the workout.

I have found that when it comes to body composition and overall level of fitness, short but intense HIIT exercise routines are the most effective workouts. As always, you will find the workout video and full workout breakdown below.

If you love this workout you might also like…

Here are a few of my other workouts that you might want to give a try if you like this workout routine:

Pushup, Plank & Burn: https://www.benderfitness.com/2017/02/20-minute-plank-push-up-and-burn-body-weight-workout.html

Plank & Burn Jump Rope: https://www.benderfitness.com/2013/11/plank-and-burn-jump-rope-and-plank-for-tighter-abs-20-minutes.html

17-Minute Cardio & Core: https://www.benderfitness.com/2023/07/17-min-core-and-cardio-burn-workout-no-planking-and-no-equipment-abs-exercise.html

Awesome, Exclusive Workout Challenges:

If you haven’t checked out my new Membership Community you are missing out! We have tons of new workouts, chats/journal prompts and an exclusive community. We are currently running a new workout challenge for the month of August and have another scheduled to start in September.

You can try the First workout in my Confidence Challenge for Free Here: https://www.melissabenderfitness.com/zen/bf-body-fit-confidence-challenge-day-1-a1a74e

I am adding new exclusive workouts every week, along with ad free versions of new and classic BenderFitness workouts. I would love if you checked it out: www.MelissaBenderFitness.com and joined us for some great workouts!

Have Fun!

I hope that you all have fun with today’s workout. It’s a great quick challenge that will have you feeling every muscle in your abs.

Let me know which plank you liked the most and which one you found most challenge.

Enjoy,

Melissa

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

The Workout:

12 Rounds of 10/30.

Plank
Side Plank-Right
Star Side Plank-Right
Reverse Plank
Side Plank-Left
Star Side Plank-Left
Reverse Plank Lift-Right
Reverse Plank Lift-Left
Supergirl-Right
Supergirl-Left
Oblique Hold-Right
Oblique Hold-Left

Repeat 1-3X
Optional: Pair with my newest Booty Sculpt Workout.

Booty Sculpt and Lower Body Workout: 15-Min Standing Workout w/ Dumbbells

Hi Everyone,

Welcome to today’s workout! You can do this workout with bodyweight, but I recommend grabbing dumbbells to add some resistance and amp up the intensity of this exercise routine.

One 15-minute round of this workout had me breathing heavy and dripping sweat. Even without jumping my heart rate was elevated and I was working hard. There is one hopping exercise in this routine (the first one), but in the video I demonstrate a low impact exercise variation.

The whole routine is done in standing, so you don’t have to get up and down off the mat during this routine. You can repeat this workout up to 3X. I only had time to go through it once, but I also got in plenty of walking and general activity.

P!nk is Strong and Fit!

Melissa and Jesse at the P!nk concert in Pittsburgh. — Jesse and I at the P!nk concert in Pittsburgh.

Last night, Jesse and I went to the P!nk Concert. First of all, the show was amazing. Everything from the opening acts to the lighting and performances was on point. I want to take a moment to talk about how strong and fit P!nk is! She flew around the entire stadium, and she sang while doing it! That was an act of artistry, strength and endurance. I loved seeing a strong woman and mother on stage, owning her performance and strength.

I’ve always wanted to learn aerial skills, but after seeing that performance I am even more inspired. A few years ago I got my niece an aerial class as a birthday present. I always wanted to give it a try, but the timing never seemed to workout. I have been trying to be more intentional with my time, so I need to make this happen.

Membership:

I am continuing to add new workouts to my exclusive membership program. We are currently working through a new 4-week challenge, and I am adding new workouts to prep for next month’s challenge.

There are a combination of brand new workouts, and ad free versions of classic BenderFitness workouts included in the membership.

If you would like to give it a try, you can find the new workouts at: https://www.MelissaBenderFitness.com

I would love it if you joined me over there. We are building a fun and supportive community and adding new workouts every week. You can try the first workout of my Confidence Challenge here for free: https://www.melissabenderfitness.com/zen/bf-body-fit-confidence-challenge-day-1-a1a74e

I hope that you have fun with today’s workout! Let me know which exercise you liked most, and which you found most challenging. This workout kicked my butt (and thighs) just like it was supposed to. I was a little bit surprised at how challenging I found it! I hope that it’s a great challenge for you too, and that you are able to enjoy yourself.

Take a moment today to appreciate what your body is capable of. The ability to move is such a gift.

Have fun and I will see you soon with a new workout,

Melissa

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

The Workout:

Lunge Hop: Right
Lunge Hop: Left
Squat Rotation: Right
Squat Rotation: Left
Warrior III Row: Right
Warrior III Row: Left
Side to Side Squat: Right
Side to Side Squat: Left
Chair Tip Toe: Alternating
Romanian Deadlift
Plié Squat
Knee to Knee Squat to Figure 4: Right
Knee to Knee Squat to Figure 4: Left
Lunge Kickback: Right
Lunge Kickback: Left

Repeat up to 3X.

12-Minute No Squat, No Lunges: Standing Glutes Workout

Hi Everyone!

Welcome to today’s No Squat, No Lunges Workout. This knee friendly workout routine is focused on the Lower Body, especially the glutes. We will be using dumbbells and a chair. We won’t be getting up and down from the mat today, but we will rest our back on the chair for a couple of exercises and use it for balance.

This low impact routine is highly effective. It’s great for building strength and sculpting strong thighs and glutes. It’s also accessible for people of all fitness levels, and is easier on the knees.

Focus on form for these exercises. Many of these exercises require a flat back to properly activate the muscles we are targeting. Don’t worry too much about your flexibility, that will improve over time. Allow your body to move through it’s available range of motion on exercises like the Romanian Deadlift, and focus on keeping that flat back throughout the movement.

I’m planning on filming a daily stretch/mobility routine. I have been incorporating stretching into my day and it has felt wonderful. I asked on Facebook and Instagram how long everyone would be willing to commit to a daily stretching routine and it seems like 10-15 minutes is the most common answer. If you have an opinion please share your thoughts in the comments. Mobility is very important, and can help keep the body balanced and pain free.

Luckily, most of my workouts incorporate a lot of mobility training, but it’s great to incorporate a gentle daily stretching routine that is directly focused on mobility. I’ve been a certified yoga teacher for more than a decade now, and it’s something I really love to share and teach. It also influences a lot of the movement patterns I incorporate into my workouts.

New Subscription Series Progress:

I’m continuing to film workouts for my new subscription workout challenge. I’m very excited to finish up and share this exclusive series of workouts, journal prompts and meditations. I will share some more information as I get ready to launch the new workout series. If there is something special that you would love to see as part of my subscription series, please let me know. During the building and launching stage the feedback of members is going to really help me determine the best direction for subscribers.

I hope that you enjoy today’s workout(s). Let me know how it goes! If these knee friendly workout variations are useful for you be sure to let me know and I will create more.

Have fun!

Melissa

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

The Workout:

Interval Timer Set for 12 Rounds of 10/50.

Split Stance Deadlift: Right
Split Stance Deadlift: Left
Pendulum with Leg Rotation: Right
Pendulum with Leg Rotation: Left
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left
Romanian Deadlift
Mini Plié Pulse
1/2 Circle Kick Back: Right
1/2 Circle Kick Back: Left
Standing Donkey Kick: Right
Standing Donkey Kick: Left

Repeat 1-3X

Photo Tutorial:

Abs and Legs Workout: Low Impact, No Equipment, 16-Minutes + Optional 4-Minute Cardio Burn

Hi Everyone!

Welcome to today’s workout! This is a fun throwback workout. Today we will be doing exercises for the core, glutes, thighs and calves. This quick workout, will only take 16-Minutes per round. This routine is Low Impact, so there isn’t any jumping. It’s still very challenging and effective.

I also posted a quick Tabata cardio burn. It only takes 4-Minutes per round, and uses plyometric exercises. It’s a great addition for anyone who wants to add some cardio to today’s routine, but doesn’t have time for a longer workout. I love the short, intensity of Tabata workouts.

If you do both of the posted workouts today, you will get in a fantastic 20-Minute workout. You can repeat everything up to 3X, or get through it once and call it a day.

Keeping Busy:

We had a crazy busy holiday weekend. I will be filming a new workout tonight, and sharing it here soon.

I’ve been filming a new workout series for the subscription site I will be launching soon. The new workout program has me feeling strong. I’m excited to share it with everyone. I’m working out the balance of my filming schedule to make sure I am still filming and sharing workouts here, as well as building the new workout program.

Feeling Strong:

Being more consistent with my workouts has made huge improvements in my energy level. I’m feeling strong, healthy and not like I am constantly battling fatigue. It’s amazing how much movement benefits the body and mind.

The Value of Sleep:

One thing I do need to prioritize is getting a good night of sleep. I’m not sure if there is some type of growth spurt that happens around age 3, but my daughter has suddenly started waking up in the night. Combine that with getting to sleep too late, and still waking up early, and I know I need to get my sleep back on track. My energy has been much better, but I want to keep it that way. Sleep impacts everything, and I function best on a full 8 hours of rest.

So this week our bonus challenge is: practice good sleep hygiene. Turn off devices before bed and remove them from your bedroom if possible, get to bed at a consistent time, keep your room dark and at a comfortable temperature.

Do you have any other good sleep hygiene habits to add? I like to listen to a meditation at bedtime (which does mean my phone stays in my room), and do stretching before bed.

I hope that you enjoy today’s workout(s). Let me know how it goes!

Melissa

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

The Workout:

March and Kick
Single Leg Pendulum-Right
Single Leg Pendulum-Left
Kneeling Leg Rotation-Right
Kneeling Leg Rotation-Left
Tip Toe Chair Walk
Figure 4 Pulse & Press-Right
Figure 4 Pulse & Press-Left
Cat Bow Series-Right
Cat Bow Series-Left
Spiderman Sweep
Half Leg Lift
Temple Tap Abs
Criss Cross Legs
Plank to Updog
Core Wiggle

Repeat 1-3X

Bonus Cardio Burn:

Interval Timer Set for 8 Rounds of 10/20.

Mountain Climbers
Switch Kicks/Russian Kicks
Lunge Jumps
Speed Skater

Repeat

Photo Tutorial:

March & Kick Part 1

March & Kick Part 2

Single Leg Pendulum: Part 1

Single Leg Pendulum: Part 2

Kneeling Leg Rotation: Part 1

Kneeling Leg Rotation: Part 2

Tip Toe Chair Walk: Part 1

Tip Toe Chair Walk: Part 2

Tip Toe Chair Walk: Part 3

Figure Four Pulse Press: Part 1

Figure Four Pulse Press: Part 2

Cat Bow Series: Part 1

Cat Bow Series: Part 2

Cat Bow Series: Part 3

Spiderman Sweep: Part 1

Spiderman Sweep: Part 2

Half Leg Lift: Part 1

Half Leg Lift: Part 2

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Criss Cross Legs

Plank to Updog: Part 1

Plank to Updog: Part 2

Core Wiggle: Part 1

Core Wiggle: Part 2

Core Workout: Quick AB BURN for Busy People

Hi Everyone!

Welcome to today’s workout. We have a quick AB Burn Workout on the planner today.

I love core workouts. They are fun, challenging, and they have so many functional benefits. Your core helps protect your back, posture and pelvic position. Building a strong and balanced core can help improve your health and wellness. It’s also great for your balance and helps reduce back pain.

This workout is low impact. We will be using lots of fun movements to activate the core muscles through every angle and range of motion. This helps us to recruit the muscles and build lean, strong, abs.

I love pairing Ab workouts with cardio routines. Lately, I’ve enjoyed incline walking. I like to vary the speed between 3.0-4.0 and the incline around 10-12 for 30-minutes. It’s a great burn, it gets me sweaty, but it’s not exhausting. It’s a fun way to get in cardio, and mentally it is more relaxing than gearing up for a hard run or super plyometric workout. I do enjoy both of those options when I have the time and energy, but incline walking is a great alternative to keep moving.

I’ve been sharing lots of fun workouts lately, and filming even more. So don’t be afraid to poke around on my website and find whatever workout style is most appealing to you. HIIT, LIIT, Cardio, Plyometric, Running, Treadmill Workouts. There’s a little bit of everything here, and you can do it all from home, or in a gym if you prefer.

Healthy Meal Ideas:

Grilled Eggplant Sandwich Recipe: https://www.benderfitness.com/2012/06/grilled-eggplant-sandwich-recipe.html

On my Facebook page, several people asked about how I eat. I don’t follow any specific plan. I primarily eat fish, poultry, fruits, veggies and whole grains. There aren’t any foods that I ban (unless I just don’t like them). Like with my workouts, I just focus on doing what makes me feel strong and healthy on a consistent basis. If we eat fast food one night, I don’t sweat it, because I know most of the time we are eating home cooked, nutrient dense meals.

I will be sharing more meal ideas. Let me know if you would prefer to see a video with some meals, a day of my eating, or blog posts with photos. I’m not a nutritionist, so I don’t prescribe eating plans for people, but I am happy to share what works for me.

New Things on the Way:

I am going to be launching a subscription website (and hopefully an app if the website does well enough!) I’m currently filming a new 4-week series of workouts and chats/journal prompts focused on building confidence. I’m excited about it, although also a bit scared and intimidated by the process.

I would love to hear from you: what would make a subscription exciting for you? Exclusive workout challenges, longer workouts, shorter workouts, more yoga, mediations, chats? Let me know if there is something specific that you would love to see.

I will still be sharing new, free workouts here so don’t worry if an app isn’t in your budget. Having a subscription services will help make sure that I can keep sharing free workouts and information. So anyone who can join is helping to sustain that.

Melissa

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

The Workout:

This quick 12-Minute workout will work your entire core. Maximum repetitions for 50-seconds, with a 10-second break between exercises.

1. Crunch & Tap
2. T-Twist: Right
3. T-Twist: Left
4. Sit Thru Hold: Right
5. Sit Thru Hold: Left
6. Reverse Crunch
7. Cross Over Can-Can: Right
8. Cross Over Can-Can: Left
9. Down Dog Elevator: RIght
10. Down Dog Elevator: Left
11. Side Heel/Toe Tap: Right
12. Side Heel/Toe Tap: Left

Repeat 1-3X

15 Min: Full Body, Low Impact Exercise Routine

Hello Everyone!

Welcome to a fantastic, 15-Minute Exercise Routine. This Low Impact, No Equipment workout is focused on building strength and mobility. Mobility is so important, because it impacts your posture, alignment, and ability to move around pain free.

As usual, we are working the muscles in each range of motion to create balance and stability in the body.

There were a few moves today that had me really feeling the burn. Allow yourself to be uncomfortable and push through it. That doesn’t mean you can’t stop and take a break if you need to. Really focus on the difference between needing a moment to rest, and wanting a moment to rest. There is a line there. Sometimes we physically need a moment because our muscles just won’t go further. Other times we mentally need a moment to regroup so we can continue moving forward. What I’m talking about is the moment when things feel difficult and your brain says “It would be easier to stop” and you have the option to say, “It might be easier to stop, but I’m strong enough to push through.”

I have found myself faced with each of the moments I mentioned above. Learning to listen to your body and the nuance of what it is saying to you is a powerful tool. Being in tune with what you need physically and mentally is so important.

New TikTok:

Yesterday, I created a new TikTok account. Please give it a follow!

I had my previous TikTok account for a few years before I ever used it. I created it to watch videos of my niece’s art. One of my students is a successful TikTok influencer and he advised me to make a new account. Being inactive on my account for so long meant that it was never achieving any real reach. I trust his expertise, so I decided to create a new account and start from scratch. It seems like right now is perfect for new beginnings.

I hope to see you on TikTok!

Let me know if you had a favorite exercise in today’s workout. I had a few that gave me an even more intense burn than I anticipated when I wrote this routine. I love how effective body weight exercises can be at creating strength and definition. This routine is going to go onto my Favorites workout list.

Enjoy today’s workout! Push yourself, and let me know how it goes.

Melissa

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

The Workout:

1. Goddess Lunge Reach (alternating)
2. Down Dog Leg Lift/Open Hip: Right
3. Down Dog Leg Lift/Open Hip: Left
4. Seated Core Compression
5. Cross Leg Side Plank Hip Tap: Right
6. Cross Leg Side Plank Hip Tap: Left
7. Crunch to Butterfly Knees
8. Hand to Shoulder Beast
9. Single Leg Hip Thrust: Right
10. Single Leg Hip Thrust: Left
11. Forearm Plank to Dolphin
12. Tricep Pushups: Right
13. Tricep Pushups: Left
14. Kneeling Side Kick: Right
15. Kneeling Side Kick: Left

Repeat up to 3X

Exercise Photo Tutorial:

Thighs & Glutes: Standing Workout – 15-Minutes, No Equipment Exercises

Hi Everyone!

Today’s workout is fun! This workout is completely made up of standing exercises. No getting up and down off the floor. Plus, it can easily be modified to be entirely low impact. I incorporate a few hops, but you can skip the hops if they are too intense. I chose some of the best exercises for thighs and glutes for this routine.

Today we are focused on the lower body. Of course, you know my love for compound exercises so we still have some great moves that will activate your core as well. If you love today’s workout, you might want to check out these Lower Body Workouts.

You might be wondering, “Why is it so important to work my lower body?” Strong legs and glutes can be a huge boost to your athletic performance. Lower body exercises can also activate and strengthen the back, core and impact pelvic alignment and positioning. Lower body workouts go way more beyond the aesthetic of creating an hourglass silhouette (or whatever aesthetic you are going for).

Creating muscular balance is necessary for overall health, fitness and wellness. It will decrease aches and pains, improve your posture, and improve your quality of life.

Standing workouts are great to keep on hand, because they can be done anywhere. If you are traveling, at the gym, staying in a hotel or Air BNB, you can bring this workout with you anywhere.

I paired this workout with a run/walk on the treadmill.

My treadmill breakdown was:

Incline 2 throughout.
Run: 5-minutes Speed 6.5
Walk: 5-Minutes, Speed 4.0
Run: 5-Minutes, Speed 6.5
Walk: 3-Minutes, Speed 4.0
Run: 12-Minutes, Speed 6.5
Walk: 10-Minutes, Speed 4.0

Total Time: 40-Minutes

Hacker Update: (Update, I got my page back!)

I am still battling with Hackers and Facebook for control over my Facebook Business page. So far it has been 8 days since I was hacked, but I am finally seeing some progress. They tried to run a new ad set on my business page last night, targeted to reach 8-9 million people, and I was able to disable and delete that campaign and the payment methods they are using. Today I also saw a status update that Facebook finally started working on my case (despite the assurance for the past week that it was being reviewed and worked on by their team). Last week I filed complaints with my state and the CA attorney generals regarding the hacking on my page, and the fact that ads were approved on my business page more than 24 hours after I reported that my account had been stolen, and taken over by the hackers.

Hopefully this means that I will get administrative access back to my business page, but only time will tell. I had to start over once before, so I know I can do it again, but I hate to give up something that I put in the sweat to build (literally).

Wish me luck, I don’t give up easily!

Update: I got access to my Facebook Page back! It took 12 days, but I am back in. There are still some restrictions on my account, and it won’t let me change the name back yet. I’m sure that will be resolved soon.

I hope that you enjoy today’s workout. Let me know if you had a favorite exercise, and if you found the new edits to the workout video helpful.

Melissa

More Workouts: https://linktr.ee/BenderFitness
Make a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Interval Timer Set for 15 Rounds of 10/50.

Cross Heel Tap
Switch
Curtsy Lunge to Elbow Tap: Right
Curtsy Lunge to Elbow Tap: Left
Forward/Backward Heel Press: Right
Forward/Backward Heel Press: Left
Single Leg Chair to Figure 4 Rotation: Right
Single Leg Chair to Figure 4 Rotation: Left
Squat Hop Rotation: Right
Squat Hop Rotation: Left
Wide Leg Cross Tap: Right
Wide Leg Cross Tap: Left
Goddess Reach
Side Kick: Right
Side Kick: Left

Repeat 1-3X

15-Minute Workout: FULL BODY Burn, No Jumping

Hi Everyone!

Welcome to a new workout! This awesome, no equipment workout will only take 15-minutes per round. It’s all done on the mat, so there is no jumping and no up and down in this workout routine.

Body weight exercises are an incredibly effective way to get in shape at home. I’ve worked out at home, exclusively for over a decade now. I can personally attest to how impactful home workouts can be to your overall health and wellness. If you would like to go straight to the workout video, photo tutorial and workout breakdown, you will find them below.

cat interrupting a workout — Cutest interruption!

Creating a Routine

Having a schedule or routine for your workouts can be a huge help when it comes to developing consistency. My work schedule will be changing next week, so I will need to adjust my schedule and workout routine. For many people, changes in their schedule can be a huge hurdle to workout consistency. Planning and preparing for those changes can help smooth the transition.

It takes effort to keep your health and fitness habits on track, but it’s so worth it. Your health impacts every moment of your life. I don’t just want to live a long life, I want to live a long, happy and healthy life. While I can’t guarantee anything about the future, I can make an impact with my choices today.

New Edits/Video Format

I would love to hear your feedback on the new edits I tried in this video. Did you like the on screen timer and the “Up Next” video?

We’ve been wanting to update our videos and make them more helpful, and we finally upgraded our computer. It’s been fun learning some new editing skills. Mental exercise is just as important as physical exercise!

Hackers, Hackers, Hackers: (UPDATE: I got my FB page back!)

I’m still dealing with Meta and trying to get my Facebook business page back after it was stolen by hackers. The hackers haven’t been running ads today, which may be a sign that Meta is working behind the scenes, or may be because I reported every one of their ads as fraudulent. I was in contact with someone from Meta again today, and they gave me the same form response that I’ve already gotten twice. I remain hopeful that I will get my Facebook page back eventually, but we shall see. Remember, if you get messages or see ads for weight loss gummies, that’s from the hackers, not me. Weight loss gummies are not something that I would be promoting. Health and wellness requires effort and healthy decisions.

Meta assures me that they are working to get my page back under my control, but only time will tell. It’s already been a week, so we shall see how much longer this process takes.

I hope you enjoy today’s workout!

Melissa

The Workout:

Interval Timer is set for 15 Rounds of 10/50:

Leg Series: Right
Leg Series: Left
Hydrant: Right
Hydrant: Left
Beast to Heels
Plank Heel Press
Side V-Up: Right
Side V-Up: Left
Balanced Bicycle
Heel Tap Abs
Toe Tap Push-ups
Locust with Scapular Glide
Tricep Push-ups: Right
Tricep Push-ups: Left
Walk the Plank

Repeat 1-3X

15-Minute HIIT: Total Body Burn: Core & More, No Equipment Exercises

Hello Everyone,

Welcome to today’s workout. This workout will only take 15-minutes per round, but it’s a great challenge. You can do this workout completely low impact, or amp up the intensity by adding plyometrics to a few of the exercises. There are a lot of fun new moves in this workout. Let me know if you have a favorite!

You will find the full length workout video below, as well as a photo tutorial for each exercise. We are using unique body weight exercises that you probably don’t see every day. They are fun and challenging, and will also help promote mind/body connection.

As I mention in the video, my Facebook Business page has been hacked. Someone broke into my account, removed me as the administrator of my page and effectively stole the entire page. I’m working with Facebook to get my access restored. You will be able to find the workout of the day here, and linked on my Instagram page.

This has been very devastating for me to deal with, as Facebook is my largest platform with about 520,000 followers and the most interaction of all of my sites/social media. If I’m not able to get back access to the page it will be very detrimental to us and the future of this website. But, I refuse to go down without a fight. So I filmed a new workout and I’m continuing to push forward.

It’s been a bit of a roller coaster emotionally. I’ve been fluctuating between complete determination not to let this stop me, and fear that without that platform I won’t be able to continue doing this.

Squat tutorial for stronger legs and glutes

Only time will tell what the end result of this situation is. I will keep you all updated on the journey to getting back the page I worked so hard to build. In the meantime, I hope that you will all join me here so we can keep working out together.

I do hope that you enjoy today’s workout, get in a great sweat, and that you do something that makes you smile today. The world needs a little more joy, and I hope that you are able to create some for yourself.

We are sending you much love and appreciation for your support from our household to yours. Remember: You are strong and you are capable of handling difficult things, no matter what form those things come in.

See you soon with more new workouts,

Melissa

Amazon Storefront: https://www.amazon.com/shop/benderfitness?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfbenderfitness_Q9W7S9QCY7QDN3AVNXFY

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:

Interval Timer Set for 15 Rounds of 10/50

Squats
Slow Mountain Climbers
Pilates Scissor Abs
Kneeling Bicycle: RIght
Kneeling Bicycle: Left
Speed Skater
Rotating Pushups
Locust with Cactus Arms
Butterfly Glute Bridge
Alternating Heel Slide Abs
Knee to Knee Leg Extension: Right
Knee to Knee Leg Extension: Left
Lateral Bear Crawl
90/90 with Leg Lift
Hip to Ankle Tap Crunch

Repeat up to 3X

10-Minute Ab BURN: Total Core Workout

Hello Everyone!

Welcome to a fantastic workout that is going to strengthen and sculpt every muscle in your core! This quick workout will work the central abs, obliques (side of the abs/love handle area), low abs and the back muscles that support the core. The best part, this is a fast workout routine! One round only takes 10-minutes.

You can go through this workout once, or repeat it up to 3X if you are looking for a more intense burn. I love pairing core workouts with some quick cardio like speed walking, a mile run or a jump rope workout. I will include a jump rope video below for an optional bonus cardio burn. As always, you will find the full length workout video and photo tutorial of the workout below.

March was both a busy and challenging month for me. It started out strong, when we celebrated my daughter’s birthday. Then Covid struck our household. We made it three years without getting it, but I had a rough go of it when it finally hit. Thankfully, my lungs were fine, but the extreme fatigue made it hard to do anything except sleep. I barely got in any movement for more than two weeks. I finally started to recover my energy just in time to celebrate my birthday at the end of the month.

I had plans to run a fun, workout challenge for the month of March and enter my 40s feeling strong and healthy. After being sick it’s the perfect time to celebrate my health and wellness and focus on making the next decade and beyond fun, healthy and exciting.

I am excited to get back into a normal routine of filming, exercise and life. I feel like I need to rebuild some of my strength and endurance, but luckily I know just how to do that!

I hope that you enjoy today’s workout. It’s definitely a routine that I will be coming back to.

Let me know if you had a favorite move or an exercise that you found most challenging. I love hearing from you.

See you soon with more new workouts!

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

https://youtu.be/8szDao19NZY

Bicycle Twist
Oblique Twist Plank
Angel Abs
Superman
Beast Cross Elbow Tap
Toe Tap Crunch
Side V-Up: Right
Side V-Up: Left
Windshield Wiper Abs
Locust Stretch

Repeat up to 3X

Bonus Cardio Burn: 10-Minute Jump Rope Workout

10 Min Fast Burn: Full Body Compound Dumbbell Exercises – Low Impact, No Jumping Workout

Hello Everyone,

Welcome to my workout of the day. Today’s workout is a 10-Minute Interval a workout with Dumbbells. We are focused on Compound exercises to maximize the burn and efficiency of this full body workout routine. You can do one round of this workout or repeat it up to 5X if you are looking for a longer workout session today. You will find the real time, full length workout video below, along with the photo tutorial for each exercise.

I did this workout routine with some of my students last week. We did one round for time (as filmed) and the second round for 20-reps per exercise. I like to combine both techniques for workouts like this, because it really changes the challenge and dynamic of the workout. I personally found it harder to do the round for repetitions, but some of my students found the timed round more challenging. Both are beneficial, so whichever technique you use, you are going to get in a fantastic full body workout with some of the best compound exercises out there. I would love to know how many rounds of this workout you did, as well as if you went for time or reps.

We have filmed several new workouts recently. Be sure to check out the 25-Minute, No Equipment Low Impact Workout if you haven’t tried it already.

This is another Low Impact, but highly effective workout routine. It is an apartment and hotel friendly workout. I enjoy the power built by plyometric workouts (like the Tabata workouts I shared recently) but it’s great to have options and variety. If there is a specific style of exercise you would like to see next, let me know in the comments.

Dinner Time:

Remember, it’s important to support your workout routines with healthy and nutritious foods to power your body. Below is a photo of my son’s dinner plate last night. The entire family had the same meal, but for some reason I only took a picture of his plate.

We had air fryer salmon, broccoli and mashed potatoes. I try to keep about half of the plate veggies to ensure we are all getting lots of nutrients.

Kids plate with air fryer salmon, broccoli and mashed potatoes

Feeding my kids healthy meals.

I hope you enjoy todays workout!

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

This post may include affiliate links through which BenderFitness makes a small commission.

The Workout:

Interval Timer set for 10-Rounds of 10/50

Curtsy Lunge: Right
Curtsy Lunge: Left
Skier
Row and Reach
Sit Thru Press: Right
Sit Thru Press: Left
Renegade Row
Kneeling Wood Chopper: Right
Kneeling Wood Chopper: Left
Angel Abs

25-Minute Low Impact, Full Body Burn Workout: No Equipment, No Jumping Exercises

Hello Everyone!

Welcome to a brand new BenderFitness workout. Today’s workout is an amazing Low Impact (no jumping) workout routine that will take 25-Minutes to complete. We are working the full body today. This is a No Equipment Workout so all you need is a little bit of space and a yoga mat.

What are the benefits of Low Impact exercises?

There are several! You have less chance of getting injured, it can be easier to get yourself going when you aren’t motivated to workout (when you’re tired just thinking of plyometric workouts can make you feel more tired), they are great for mobility, and you can still get in an amazing workout. You can also do Low Impact workouts on a daily basis.

A little workout help from Gambit the cat.

Every human body is different, some people recover from HIIT workouts with plyometric exercises more quickly (and can do those types of workouts more often) and others experience more muscle soreness, fatigue and require longer recovery. Using both HIIT and LIIT workouts can help you to stay more consistent in your workout routine without over doing it. Even if you stick to just Low Impact workouts you can have a significant impact on your overall health, wellness and fitness level. You can still push yourself for maximum repetitions, you can still get in cardiovascular benefits, but it’s less impact on your joints.

If you love this workout, you might also enjoy THESE Low Impact Exercise Routines. Low Impact isn’t code for easy. They will still challenge you and make you stronger. You just doing have to do tons of jumping during these routines.

One thing I really liked during this routine: I felt a major burn in my shoulders and arms. Body weight exercises for the arms and shoulders can be super effective, and this routine incorporates some great ones.

It has been great sharing new workouts with you all. I hope you’ve enjoyed the new content we are putting up and that you find this workout challenging and useful. I would love to know if you had any favorite moves from this routine, and if you have any workout requests for videos you would like to see.

Have fun & check back soon for more new workouts!

Melissa

https://youtube.com/watch?v=NtItJDhauP8

https://youtu.be/NtItJDhauP8

Interval Timer: 25 Rounds of 10/50
Total Workout Time: 25 Minutes

In/Out Squats
Zombie Kick
Chair Rotation: Right
Chair Rotation: Left
Single Arm Reverse Plank Crunch: Right
Single Arm Reverse Plank Crunch: Left
Super Swim
Temple Tap Abs
Tricep Pushups: Right
Tricep Pushups: Left
Walk the Plank
Cactus Squeeze
Warrior III Taps: Right
Warrior III Taps: Left
Pendulum
Standing Leg Circles: Right
Standing Leg Circles: Left
Knee to Knee Leg Extension: Right
Knee to Knee Leg Extension: Left
Beast Knee to Elbow
Knee Drop Plank
Stir the Cauldron
Elbow Tap Side Plank: Right
Elbow Tap Side Plank: Left
March it out

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

Hello Everyone!

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

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

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

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

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

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

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

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

Melissa

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

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

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

Interval Timer Set for 10 Rounds of 50/10

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

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

Repeat up to 3X or pair with another workout.

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

12-Minute Dumbbell Workout: Fun & Effective Exercises for Stronger, More Defined, Shoulders, Arms, Legs & Glutes

Welcome to a Fantastic Workout for your arms, shoulders, legs, thighs and glutes. This exercise routine uses dumbbells for resistance training to build strength and muscle definition. We will be doing some of the best exercises to build strength in the upper body and lower body, with some fun movement variations to keep the exercises fresh and interesting.

One round of this workout is only 12-Minutes, so this is a fast and effective exercise routine that will help you build strength and definition in the upper and lower body. The first half of this exercise program is focused on the arms and shoulders. The second half is focused on the legs and glutes. You will feel the burn with these amazing leg and butt sculpting exercises. The exercises are low impact so there is no jumping or plyometric moments in this routine. This exercise routine is great for beginners. It will be challenging, but doable. The Beast Heel Press Move can be modified if necessary, by placing the bottom knee on the floor throughout the movement. Remember, there is always a way to modify a workout to make sure it is working for you.

You will find the full length workout video and exercise photo tutorial below.

In addition to filming new workouts, I’m also re-focusing on nutrition and getting in delicious and healthy meals. Keep your eyes posted, because I will be sharing some great new recipes. If you follow BenderFitness on Pinterest you might have seen some of these meal ideas already.

Sweet Potato and Chickpea Spinach Salad: https://pin.it/2SS7C8E

I’m working on filming new workouts and recipe tutorials so be sure to check back regularly. It took me three attempts to film this workout (which is why I’m in a different outfit for some of the tutorial photos.)

We have hit a lot of road blocks and hurdles lately. When that happens it’s important to keep moving forward. In the past month my husband had three surgeries and both of my kids got sick. The silver lining is that everyone is healthy now and that fact fills us with extreme gratitude.

Your health impacts every moment of your day. Being physically active is a blessing. Sometimes we (myself included) forget that, and think of exercise as a chore. Exercise, strength, mobility…those are amazing privileges. Movement is what we do to maintain and improve our health, and it impacts your quality of life every single day.

So enjoy, and remember to practice gratitude. The more you practice it the easier it becomes (and it helps improve your life satisfaction!)

Let me know what you thought of the workout. Did you have a favorite exercise? One that challenge you the most? Leave me a comment, share or click like. Those little things mean a lot.

Have fun!

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.

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The Workout:

Equipment: Two Dumbbells

Around the World
Shoulder Press
Lateral Raise
Bicep Curl
Tricep Drop
Halo
Warrior Deadlift: Right
Warrior Deadlift: Left
Goblet Squat with Heel Raise
Beast Heel Press: Right
Beast Heel Press: Left
Rotating Chair

15-Minute Low Impact Full Body Workout: On the Mat – Hotel and Apartment Friendly Exercise Routine

Hello Everyone!

Welcome to a new workout! I filmed this workout live on Facebook a couple of days ago. This is an amazing full body workout with some of the best equipment free, low impact exercise moves. We start out this routine focused on the core, then move to lower body, and finish with arms/shoulders and back.

It’s short, but very effective. You can do this on its own once through, repeat it, or pair it with another workout or some cardio. Make it workout for whatever time you have.

Make exercise a part of your normal habits and schedule. The best workout is one that you can realistically get in on a consistent basis.

Working out at home with my baby and cat

I’m striving to stay consistent with sharing new workouts, which is something I’ve been struggling with lately. Parenting young kids and working makes things pretty crazy at times. I’m glad that my kids and cats enjoy being around me so much. Even when they make working out a bit wild.

Now that I am getting back on track with consistent workouts, I’m also ready to start turning my attention back to nutrition. Less convenience food and more home cooked meals will be great for the entire family. We always have a home cooked dinner, but my other meals and snacks have included more processed or prepared foods than we normally have.

It takes some dedication and planning to get in healthy meals and workouts. Pre-kids I could always do a late night workout or fit in my exercise when it was convenient. Meal prep and cooking extra food for leftovers was simple. Now it takes a lot more intention and effort. It’s worth it though. I’m already noticing improvements in my energy level and motivation. When I move more, I have more energy and want to do more. It’s an all around win: Healthy habits beget more healthy habits.

I hope you enjoy today’s workout and the new workout I posted earlier this week. Let me know if you enjoyed it and if you had a favorite (or most challenging!) exercise from this routine. I added some fun new moves that I hope you enjoy.

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