exercise routine

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

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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

The Workout:

  1. Reverse Crunch Hook
  2. Plank Twist Step (alternating)
  3. Supine Heel Tap Reach: Right
  4. Supine Heel Tap Reach: Left
  5. Super Swim
  6. Leg Series: Right
  7. Leg Series: Left
  8. Quadruped Side Circles: Right
  9. Quadruped Side Circles: Left
  10. Quadruped Heel Press: Right
  11. Quadruped Heel Press: Left
  12. Down Dog Press
  13. Tricep Pushups: Right
  14. Tricep Pushups: Left
  15. Plank Cross Tap Reach: Alternating Sides

Repeat up to 3X

Reverse Crunch Hook
Reverse Crunch Hook
Reverse Crunch Hook
Plank Twist Step
Plank Twist Step
Supine Heel Tap & Reach
Supine Heel Tap & Reach
Super Swim
Leg Series
Leg Series
Leg Series
Quadruped Leg Circles
Quadruped Heel Press
Down Dog Press
Down Dog Press
Tricep Pushups
Plank Cross Tap Reach
Plank Cross Tap Reach

Low Impact: Lower Body Workout with Minimal Equipment

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Hello Everyone,

Welcome to today’s Low Impact Lower Body Workout. This routine uses a chair or a bench, but requires no other equipment. One round will only take 15-minutes. You can repeat it up to three times if you have more time in your schedule today, or pair it with another workout. As always, you will find the workout video below.

Nutrition: Balancing Health and Fun

We had a busy weekend celebrating my son’s birthday, which included lots of birthday treats and snacks. I’m looking forward to getting in some more nutritious meals this week. I notice that I feel much better when I am eating a good variety of vegetables. I have gotten in plenty of steps and gone for some lovely family walks, but we were so busy that I haven’t gotten in a more formal/organized workout since Friday (four days ago).

So today, it’s back into my normal routine for exercise and getting in more nutrient dense foods.

Even though we had plenty of snacks at the party, I always make sure to include a salad or other nutritious option as well.

I’m not a fan of serious dietary restrictions or eliminating food groups, or even snacks. I just seek balance and try to eat mostly healthy foods. I feel more energized, and less bloated/inflamed when I do so.

Taking Time to Experience Joy and Appreciate Beauty

There is a playground behind my house. It’s old, with equipment that you no longer see at most playgrounds: the merry-go-round that spins super fast, swings, tall monkey bars and a giant metal slide. My children absolutely love it. And around the 4th of July you can see a beautiful fireworks display behind the trees.

As I watched the fireworks, and listened to my children’s exclamations of joy I took some time to savor the moment. The trees outlined by the setting sun. The crescent moon crowning the night sky above the fireworks. The feeling of gently swaying on a playground swing, watching as my husband spun our children on the merry-go-round and seeing their glow-sticks swirling while fireflies danced through the darkness. It was a perfectly joyful moment, and I wanted to imprint it into my memory forever.

So remember my friends, in addition to the workouts and goals, the beast mode moments and healthy meals, there is so much beauty in the quiet moments in between. Try to find a moment today to appreciate those time. When we recognize these moments our joy grows.

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

The Workout:

Equipment: Chair or Bench to step up on. If you don’t have something you can step on, substitute Single Leg Sit to Stand for Step Ups.

*For Single Leg Sit to Stand: Start seated in a chair with your right leg extended in front of you. Push through your left foot to achieve a standing position. Slowly lower to starting position and repeat all reps before switching to the other side.

10/50 Intervals: 10 Seconds of Rest, 50 Seconds Max Reps
Repeat 1-4X
1. Leg Lift (right)
2. Leg Lift (left)
3. Hip Press (right)
4. Hip Press (left)
5. Leg Series (right)
6. Leg Series (left)
7. Plank Step Out (right)
8. Plank Step Out (left)
9. Lunge Reach (right)
10. Lunge Reach (left)
11. Step Up (right)
12. Step Up (left)
13. Plie Heel Lift
14. Chair Pose
15. Goddess Pose