dumbbell workout

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

Beast Pose Heel Press for the Posterior Chain and Core Exercise
Standard

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.

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: Two Dumbbells

  1. Around the World
  2. Shoulder Press
  3. Lateral Raise
  4. Bicep Curl
  5. Tricep Drop
  6. Halo
  7. Warrior Deadlift: Right
  8. Warrior Deadlift: Left
  9. Goblet Squat with Heel Raise
  10. Beast Heel Press: Right
  11. Beast Heel Press: Left
  12. Rotating Chair
Around the World
Around the World
Bicep Curl
Beast Heel Press
Halo
Halo
Halo
Bicep Curl
Bicep Curl
Lateral Raise
Tricep Drop
Shoulder Press

Standing Workout: Full Body Routine

Standard

Hello Everyone,

I have a fantastic throwback workout on my To Do list for today. This routine is completed in standing and uses dumbbells for a few exercises. You can also choose to do the exercises with bodyweight if you don’t have access to equipment. You will find the workout video, breakdown and photo tutorial below.

I had a very active weekend, but didn’t get in any formal exercise routines. I’m excited to get back into my normal workout flow, although I enjoyed mixing it up with some other activities.

Staying Active in Erie

We just got back from a quick three day weekend getaway trip to Erie, PA. I tried to unplug as much as possible and just enjoy being with my family and it was wonderful. We did a lot of exploring. I found some beautiful places for yoga flows. The kids loved the Griff Slides (40-foot slides built into a hill side) and exploring on nature walks through the park.

At Presque Isle, we spent some time relaxing and playing on the beach and then rented a Surrey from The Yellow Bike Rental Company to explore a bit more. The kids loved sitting up front, and Jesse and I enjoyed pedaling around and staying active. We did a 6-Mile roundtrip loop from the bike rental site down to the Perry Monument and back. It was the perfect length to keep the kids engaged without getting bored.

We also took the kiddos on a boat ride for Scallywags Pirate Adventures. When I say the kids LOVED the pirate adventure I mean it with the all caps kind of love. From using water canons to battle a wicked pirate (who was a very good actor!) to a variety of other games and activities the kids had an amazing time.

This quick little weekend getaway was just what we needed. Lots of fun, and impromptu adventures. I’m feeling much more rested and energized. I also have a renewed sense of motivation. Sometimes a change of pace (or place in this case) is just what you need to become refreshed.

I hope you enjoy today’s workout. Keep an eye out for new ones! They are coming 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

The Workout:

  1. Low Impact Jumping Jacks
  2. Calf Raise Curl
  3. Squat Pulse
  4. Single Leg Chair Extension: Right
  5. Single Leg Chair Extension: Left
  6. Standing Cross Crunch: Right
  7. Standing Cross Crunch: Left
  8. Standing Side Heel Press: Right
  9. Standing Side Heel Press: Left
  10. Swaying Goddess
  11. Twist and Reach: Right
  12. Twist and Reach: Left
  13. Warrior Deadlift: Right
  14. Warrior Deadlift: Left
  15. Skier
  16. Flat Back to Triangle: Right
  17. Flat Back to Triangle: Left
  18. Sumo Twist: Right
  19. Sumo Twist: Left
  20. Squat and Press
  21. Lunge to Row: Right
  22. Lunge to Row: Left
  23. Bent Knee Press with Chest Press: Right
  24. Bent Knee Press with Chest Press: Left
  25. Single Leg Squat: Right
  26. Single Leg Squat: Left
  27. Side to Side Squat and Fly
  28. Chair Pose Press
Low Impact Jumping Jacks
Calf Raise Curl
Squat Pulse
Single Leg Chair Extension
Single Leg Chair Extension: Part 2
Standing Cross Crunch: Part 1
Standing Cross Crunch: Part 2
Standing Side Heel Press: Part 1
Standing Side Heel Press: Part 2
Swaying Goddess: Part 1
Swaying Goddess: Part 2
Twist and Reach
Warrior Deadlift
Skier
Flat Back to Triangle: Part 1
Flat Back to Triangle: Part 2
Sumo Twist: Part 1
Sumo Twist: Part 2
Squat Press: Part 1
Squat Press: Part 2
Lunge to Row: Part 1
Lunge to Row: Part 2
Bent Knee Press with Chest Press: Part 1
Bent Knee Press with Chest Press: Part 2
Single Leg Squat
Side to Side Squat and Fly: Part 1
Side to Side Squat and Fly: Part 2
Chair Pose Press: Part 1
Chair Pose Press: Part 2

21-Minute Full Body Workout with Dumbbells

21-minute total body BenderFitness workout
Standard

Hello Everyone,

Welcome to today’s 21-Minute Full Body Workout. For today’s workout you will need some dumbbells. I alternated between 12 and 15 pound dumbbells during this routine. Aim for maximum repetitions during each interval of this workout. Not only will you build strength, but you will also work on your cardiovascular fitness and endurance.

I really enjoy this routine, because it activates all of the muscles in your body. It’s quick and effective, so it’s perfect if you’re short on time, but need a great workout you can do anywhere. If you don’t have dumbbells you can also do this routine with body weight. To do the Tricep Drop without a dumbbell, place your palms together in prayer position throughout the movement and focus on the stretch and squeeze of the triceps (the muscles at the back of your arms).

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

Mental Health:

I firmly believe that mental health is just as important as physical health. For me, a regular exercise routine is one of the things that I use to help maintain my mental health. It helps me to respond to things more calmly, and improves my overall energy. There have been so many terrible things happening in the world right now that have been soul crushing to see, hear and read about.

I am not someone who cries often. In fact, until recently I would have guessed that I haven’t cried at all in the past year or two, but I recently found myself crying on a daily basis and grappling with disbelief at the harm people are capable of inflicting on each other.

I am an action driven person, so I made a list of the actions that are in my power (making donations, writing to my political representatives, focusing on the joy right in front of me, continuing to pray) and I directed all of the excess physical energy I had into movement and projects around our home. I am also making a concentrated effort to get back into a good meditation routine, which has helped.

In general, I have good mental health and a lot of coping skills in my life, as well as a wonderful support system. If you don’t have tools at your disposal (or the ones you do have aren’t helping) I highly recommend seeking out a therapist or mental health professional. It might be a bit of bias (my undergraduate degree is in psychology), but I firmly believe all humans can benefit from therapy and learning techniques to help maintain their mental health.

I hope that you enjoy today’s workout. Let me know in the comments what you thought, and if you have any tools that you find help you maintain good mental health feel free to share them in the comments. You never know who you are going to help.

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

The Workout:

Set your interval timer for 21-Rounds of 10/50. 

  1. Squat and Curl
  2. Russian Twist
  3. Wood Chopper: Right
  4. Wood Chopper: Left
  5. Lunge to Hop: Right
  6. Lunge to Hop: Left
  7. Tricep Drop

*This sequence is repeated 3X for a full 21-Minute Workout.

18-Minute HIIT: Cardio Blasting Body Sculpt Workout

18-minute HIIT cardio blasting body sculpt workout
Standard

Hello Everyone,

I have a fantastic workout on the planner today. This 18-Minute HIIT routine is an amazing full body workout. We will be incorporating dumbbells into this routine, so be sure to grab some for resistance. If you don’t have dumbbells you can either grab something from around the house (water bottles work!) or do the exercises with body weight. Either way, you will be getting in a great workout. You will find the workout video and a photo tutorial below.

We have finished our flooring renovations throughout the house. We are still in the process of getting everything put back in order and re-arranged. Everything takes longer when you have young kids. We still need to stain and finish our staircase. It was previously carpeted, but we want to change the look. I have never stained any furniture before, so wish me luck and share any useful tips in the comments!

I hope that you enjoy today’s workout. I’ve been sharing some fun and quick workout tutorials on Pinterest, so be sure to check those out: 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

The Workout:

Equipment: 2 Dumbbells, Chair or Bench

Interval Timer: 18 Rounds of 10/50

Reps:
Beginner: 10 reps, 30 Seconds Cardio Bursts
Intermediate: 15 reps, 40 Seconds Cardio Bursts
Advanced: 20 reps, 50 Seconds Cardio Bursts

  1. High Knees
  2. Burpees
  3. Warrior Deadlift-Right
  4. Warrior Deadlift-Left
  5. High Knees
  6. Burpees
  7. Chair Squat Pendulum Press-Right
  8. Chair Squat Pendulum Press-Left
  9. High Knees
  10. Burpees
  11. Runner’s Lunge Lift-Right
  12. Runner’s Lunge Lift-Left
  13. High Knees
  14. Burpees
  15. Modified Pistol Squat Tap (Sit to Stand)-Right
  16. Modified Pistol Squat Tap (Sit to Stand)-Left
  17. High Knees
  18. Burpees

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

IMG_1671

High Knees: Run in place, focusing on keeping your core tight and engaged, and driving the knees as high as you can.

IMG_1672

Burpee: Part 1: Start in Plank. Hold here or do one pushup.

IMG_1673

Burpee: Part 2: Jump your feet forward from plank position. Lift your hands and get ready to spring up.

IMG_1674

Burpee: Part 3: Jump as high as you can. Try to touch the ceiling (or sky if you are lucky enough to workout outside!)

IMG_1675

Warrior Deadlift: Part 1: Hold Dumbbells in front of you, with your palms facing your body. Keep the core strong and engaged. Extend one leg behind you.

IMG_1676

Warrior Deadlift: Part 2: Keep the back flat (most important part of this move!), hinge forward at the hips, let your arms hang in front of your body. Keep your hips closed and your knee & both hip bones pointed toward the floor. Lift from the glutes and hands strings to return to starting position.

IMG_1677

Chair to Pendulum Squat & Press: Part 1: Hold a dumbbell at shoulder height. Keep both knees pressing together, and thighs squeezing. Sink your hips backward into chair pose (like you are about to sit on a chair).

IMG_1678

Chair to Pendulum Squat & Press: Part 2: Press through your heels to come up from chair pose. Lift your leg into a pendulum swing, keeping your knee facing forward. At the same time, press the dumbbell toward the ceiling. Bring the weight back to your shoulders, and the legs together to return to chair pose.

IMG_1679

Runner’s Lunge Lift: Part 1: Start with both feet together. Take a large step backward until you come into a runner’s lunge. Hold a dumbbell between both hands, at shoulder height. For the Runner’s Lunge keep the back leg straight, chest lifted, and your front thigh parallel with the ground.)

IMG_1680

Runner’s Lunge Lift: Part 2: From the lunge position lean forward with a flat back. Keeping both feet on the floor, hold onto the weight and place it in front of your foot. Press through the heel of the front leg to lift your back leg/heel toward the ceiling. Use a controlled motion to return the back foot to the ground. Firmly grasp the weight, keeping the back flat, and return to starting position.

IMG_1682

Modified Pistol Squat/Sit to Stand: Part 1: Start in standing with your glutes strongly engaged.

IMG_1681

Modified Pistol Squat/Sit to Stand: Part 2: Extend one leg in front of you. Press your hip backwards to sit or tap the chair with your butt. Keep the core tight and press through your heel to return to standing.