fast 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
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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

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

Fast Total Body Workout: 11-Minutes Per Round

Invisible Ladder, Unique and Fun Core Exercise for Abs
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Hello Everyone!

Grab your dumbbells for the first half of today’s workout. We are starting off strong with some lower body exercises that will also activate the muscles of your arms and back. No dumbbells? No problem, you can skip the dumbbells and do every exercise in this routine with bodyweight.

The second half of this workout focuses on strengthening your core and doesn’t require any equipment.

Exercise Tutorial for the Lower Body Movements with No Equipment (Note: I modified the knee to knee kickback for the full length video to include Warrior III): https://pin.it/5jb3gUt and Exercise Tutorial for the Core section of today’s workout: https://pin.it/GbbeVxr

*Note: I’m not sure why those links aren’t embedding, but I will work on that. They will bring you to my pinterest page, which includes many quick workout tutorials that I haven’t shared here yet.

Cardio:

I paired today’s workout with 30-Minutes on the treadmill. I combined two miles of incline walking (4.0 Speed and 10 Incline) plus a 1-Mile run at incline 2.

I haven’t been running at all lately. I start teaching a jogging kinesiology course next month, and I’m a large believer in practice what you preach. So I am re-incorporating running back into my routine.

Life Update:

I have been on a mission to re-build a consistent workout and filming schedule. For far too long I’ve been struggling with these aspects of my life. There comes a time when you have to accept that the craziness isn’t going to change, but you need to find a way to manage the crazy and make things happen. So that is what I’m working to do.

My focus is on filming and doing shorter workouts, because that is what fits best into my schedule right now. Trying to find time to film 40-Minute workouts just isn’t realistic for where I am right now. So you can expect to see more 10-20 Minute workouts here.

I started this website, focused on short workouts when I was in graduate school and working multiple jobs because I needed short workouts. My life has come full circle with that, and it’s time for some excellent short workouts to come back into the rotation.

Have fun with today’s workout! I filmed a Facebook Live workout that will be heading this way soon. So be sure to check back!

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. Warrior Knee to Knee Kick Back: Right
  2. Warrior Knee to Knee Kick Back: Left
  3. Plié Hop
  4. Frogger Reach
  5. Knee Drive Lunge: Right
  6. Knee Drive Lunge: Left
  7. Plank Jack
  8. Side V-Up: Right
  9. Side V-Up: Left
  10. Invisible Ladder
  11. Prone Heel Reach
Knee to Knee Kick Back (No Equipment)
Knee to Knee Kick Back (No Equipment)
Warrior Knee to Knee Kick Back
Warrior Knee to Knee Kick Back
Warrior Knee to Knee Kick Back
Plie Hop
Plie Hop
Frogger Reach
Frogger Reach
Frogger Reach
Knee Drive Lunge
Knee Drive Lunge
Plank Jack
Plank Jack
Side V-Up
Side V-Up
Invisible Ladder
Invisible Ladder
Prone Heel Reach

On the Mat: Butt, Thighs & Hips: Low Impact Strength and Mobility Workout

on the mat low impact strength and mobility workout
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Hello Everyone!

Welcome to today’s workout. This is a quick, 12-Minute Exercise Routine. It can be repeated for a longer workout, stacked with another exercise routine or done once if you are short on time. This routine is low impact and doesn’t include any jumping. As always, you will find the full length workout video and exercise breakdown below.

For today’s workout we are focused on lower body strength and mobility. We will be working the lower body through multiple ranges and planes of motion to recruit all of the muscles of your legs and glutes.

I am a fan of compound exercises, so although this workout is focused on the lower body you will still be getting in some strengthening for your arms, shoulders and core. I love multifunctional exercises that give you the most benefit during a short period of time.

I filmed this workout when I was newly postpartum. The process of re-building strength after having a baby is slow, and short workouts like this one were a huge part of regaining my strength. It was a fine tuned process of finding balance in getting in exercise, enough sleep, nursing and maintaining my own energy levels. I share this as a reminder, one round of exercise counts. If you can repeat the workout or stack it with another workout, excellent! If you only have time for one round, excellent!

Health and fitness are about consistency. You don’t workout once and achieve health and fitness for the rest of your life. It’s a continual process of making choices to actively maintain your health and wellness. At certain times in life that is more challenging than others. After having a baby (and during the toddler years!) it can be very difficult to carve out time for your own health, but everyone in the family will benefit when you do. So whether it’s a short workout or a longer exercise session try and get in some movement. If you find a favorite routine bookmark it and fit it in whenever you can.

I’m at a time period of my life where it’s very challenging to create time for myself, but I strive to make time anyway because I am a healthier, happier parent and human being when I do. I’m more patient, handle frustration better, and feel overall calmer and happier when I workout. That’s a positive and healthy dynamic that directly impacts my ability to parent to the best of my ability.

A huge motivator for my health is my family. I want to be strong, healthy and happy for them so I can be present with them, and teach them how to do the same.

My oldest.
My youngest.

I hope you enjoy today’s workout! Let me know in the comments if you have a favorite move and if this quick routine challenged you. I would also love to hear about what motivates you to get in your workouts and consistently choose your own health and wellness. Understanding your motivations (and what doesn’t motivate you) is a powerful tool for consistency.

Melissa 

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

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

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

1. Rainbow: Right
2. Rainbow: Left
3. Elevated Clam: Right
4. Elevated Clam: Left
5. Prone Heel Press
6. Beast Thigh Pulse: Right
7. Beast Thigh Pulse: Left
8. Extended Hydrant Circle: Right
9. Extended Hydrant Circle: Left
10. Down Dog Leg Lifts
11. Prone Cross Tap: Right
12. Prone Cross Tap: Left

Complete 1-4 Rounds.