fitness

6 Home Workouts to Try This Week

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Hi Everyone!

This week I have 6-Workouts on my agenda.

Each of these workouts is 40-Minutes long. We are using lots of compound exercises and movements that don’t require equipment. All you need is a little bit of space and a yoga mat or floor surface that you are comfortable working out on.

Below each video you will find a link to the full workout breakdown.

I’ve been working through some of my throwback workouts over the last two weeks as a way to get back on track with my workout schedule. The change in my energy level has been wonderful. It’s an unfortunate reality, but when I’m not working out my energy dips super low and I don’t want to do anything except lay around. When I get myself moving again I feel an immediate improvement in my energy levels. As soon as I finish a workout I notice how happy, energized and positive I feel. In turn I am then more motivated to workout.

Post-yoga #flowglow (heart filter courtesy of snapchat).

I plan to film new workouts this week. My sister is getting married at the end of the week, and lots of family will be in from out of town so I need to be very intentional about how I use my time. I’m in the wedding so I am working out Sun-Friday and taking the weekend off.

Remember, you need to workout consistently, but your life should not revolve around your workouts. They should just be a regular part of your life without preventing you from fully participating in everything else you love (or need to do).

For example, this weekend I helped my mom move. While it wasn’t an “official” workout, functional activities like carrying heavy boxes up and down multiple flights of stairs is definitely a great way to get in exercise. Bonus: I was able to carry furniture and boxes without getting sore or tired, because I exercise and stay active regularly.

Exercise improves your ability to participate fully in your own life. This is what motivates me to stick with it even when I’m not actively working toward a specific fitness goal (like a faster 5K or maximum number of pull-ups).

Right now, what is your workout motivation? What makes you show up and put in the work? There’s no right or wrong answer, but knowing your reason is a great way to stay motivated.

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

Workout 1:

The Breakdown: https://www.benderfitness.com/2020/04/total-body-sculpt-workout-no-equipment-home-exercises.html

Workout 2:

The Breakdown: https://www.benderfitness.com/2020/04/total-body-sculpt-2-no-equipment-home-workout.html

Workout 3:

The Breakdown: https://www.benderfitness.com/2020/04/total-body-sculpt-workout-3-best-full-body-cardio-burn-exercises-full-length-workout-video.html

Workout 4:

The Breakdown: https://www.benderfitness.com/2020/04/total-body-sculpt-workout-4-great-results-no-equipment.html

Workout 5:

The Breakdown: https://www.benderfitness.com/2020/04/total-body-sculpt-workout-5-effective-no-equipment-home-workout.html

Workout 6:

The Breakdown: https://www.benderfitness.com/2016/11/40-minute-power-yoga-fitness-sculpt-sean-vigue-melissa-bender.html

Time to Rest! Enjoy your rest day and come back next week for a new workout schedule!

20-Minute Home Workout: Sculpted Abs/Core, Fat Burning Workout -No Equipment Needed

Plank Jack Push-ups Exercise for core, legs, thighs, shoulder and arms
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Hi Everyone!

I have a fun throwback workout on the agenda for today. This 20-Minute Plank, Push-up, Burn Workout is fantastic for building stronger, more sculpted abdominal muscles. When I filmed the workout I did jump rope for the cardio bursts, but you can also choose to do high knees or marching in place as an equipment free option. You can even simulate jump roping, by doing the same motion without the jump rope.

These days I am usually working out with a little one around, so I will do high knees or rope-less jumping today to make sure no one gets hurt.

We are going to be activating the core from every direction to make sure we challenge every muscles of the mid-section. You can go through it once, or repeat it up to three times.

This evening I will also be teaching a yoga class. So, if you would like to add a yoga flow to your workout today you can find a great stretch and body scan meditation here: https://www.benderfitness.com/2022/05/full-body-yoga-stretch-45-minutes.html

This weekend we celebrated my sister’s bachelorette party with a weekend lake house trip. I didn’t get to film any workouts while I was up there (although the location would have been amazing for some videos). I will be filming new workouts this week, so stay tuned.

Sitting on a pier with my sisters over looking a lake and meditating

Let me know how today’s workout goes for you and if you had a favorite move. You can do one round or repeat it for a longer, more intense workout.

Melissa

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

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

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

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

The Workout:

15 rounds of 30/50. 
My cardio of choice was jumping rope, but you can also choose High Knees. 
*Cardio
1. Toe Touch Push-ups
*Cardio
2. Side Plank Knee/Lift (right)
*Cardio
3. Side Plank Knee/Lift (left)
*Cardio
4. Reverse Plank Leg Lift
*Cardio
5. Criss Cross Plank
*Cardio
6. Elevator Plank (right)
*Cardio
7. Elevator Plank (left)
*Cardio
8. Dive Bomber
*Cardio
9. Windshield Wiper Plank
*Cardio
10. Plank Jack Push-up
*Cardio
11. Knee Drop Plank
*Cardio
12. Supergirl Push-up
*Cardio
13. Heel Press Plank (right)
*Cardio
14. Heel Press Plank (left)
*Cardio
15. Rotating Push-ups


Repeat 1-3X

Exercise Description:

Toe Touch Push-Ups:
Start in Plank Position. Reach your right hand back to touch your left foot, while lifting the hips.
Return to Plank position, complete a push-up.
Repeat on Opposite Side.
Video Tutorial here: Toe Touch Push-Up
Side Plank Knee/Lift:
Start in Side Plank. Lift the leg (as you would in a jumping jack).
Bring the Knee in Toward your Chest.
Return to starting position. Complete all reps on the right, and then repeat on the left. 
Reverse Plank Leg Lift:
Start in a reverse plank position. Lift the hips to form a straight line from heels, to hips to shoulders.
Place hands below shoulders.
Hold this position, or increase the intensity by alternating leg lifts.
Keep the hips lifted and core tight throughout each exercise. 
Criss-Cross Plank:
Start in plank position. Bring the right knee in toward the left elbow.
Keeping the knee forward transition it toward the left elbow.
Return to plank.
Bring left knee in toward right elbow, and then across to the left elbow.
Continue to alternate sides. 
Elevator Plank:
Start in plank position. Bring your right knee in toward your right arm.
Move your knee up and down from wrist toward arm pit.
Keep the core strong and engaged though out the exercise.
Repeat on the other side. 
Dive Bomber:
Transition from Plank to Down Dog Position.
Bend both arms and sweep the chest toward the floor.
Allow the hips to follow as you push forward to Up-Dog.
Bend the arms to return to starting position and repeat. 
Windshield Wiper Plank:
Start in Plank Position (on forearms or extended arms).
Alternating legs, take a step out to the side, and return to plank position. 
Plank Jack:
Start in plank position.
Jump Both Feet out as you would in a jumping jack.
Hold Plank or add a push-up.
Return to starting position and repeat.
Video Tutorial Here: Plank Jack.
Knee Drop Plank:
Start in a forearm plank with hands clasped.
Form a straight line from heels, to hips to shoulders.
Keep the hips in the same position and bend the knees to just above (or lightly touch) the ground.
Keep the core strong and tight.
Return to starting position and repeat. 
Supergirl Push-Up:
Start in Plank.
Reach Right Arm and Left Foot toward opposite walls.
Return to Plank. Optional: Complete a push-up.
Return to plank.
Reach Left Arm and Right Foot.
Repeat, alternating sides. 
Heel Press Plank:
Start in a Forearm Plank.
Bend Right Knee, Flex the Foot, and Press your Heel to the Ceiling.
Continue to pulse and press.
Complete full cycle, and repeat on the opposite side. 
Rotating Push-Ups:
Start in Plank Position with feet hip distance or slightly wider apart.
Complete a Push-Up (optional).
Rotate into a right side plank, coming onto the sides of the feet.
Reach the left arm up toward the ceiling.
Return to Plank.
Complete Push-Up (optional).
Continue to alternate sides. 

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

Side Plank Hip Drop Core exercise
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Hello Everyone!

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

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

Be sure to check out my new Pinterest workout tutorials!

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

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

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

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

Have fun!

Melissa 

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

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

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

  1. High Knees
  2. Superman Pushup
  3. Squat to Lunge Jump
  4. Temple Tap Abs
  5. Burpee High Knees
  6. Sumo Squat
  7. Frogger
  8. V-Up
  9. Mountain Climbers
  10. Pendulum Squat
  11. Lunge Jump
  12. Spiderman Pushup (or Plank)
  13. Russian Kicks
  14. Side Plank Hip Lift (right)
  15. Side Plank Hip Lift (left)
  16. High Knees

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

Two Total Body Workouts You Can Do Anywhere: One Week Home Workout Schedule

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Last week, my BFF sent me a fitness request. I don’t know about you, but when my best friend asks for my help to make some health and fitness lifestyle changes I jump at the opportunity to help.

Rose’s request: A workout she could repeat on Monday, Wednesday and Friday, that could be done inside or outside, and that she could follow along with even if she didn’t have internet access. Instead of a video, she wanted a list of exercises she could complete to build strength as she re-starts her fitness journey.

She also requested a Tuesday/Thursday Workout, So that she could have a full week of workouts planned and ready. She finds that knowing exactly what to expect for her workouts, helps her stay on track.

Do you remember Rose? She has guest starred in some of my workout videos!

While I absolutely love variety in my workouts, some people do better with a more structured routine. It helps them to recognize and track their progress. It can also be easier to stay accountable, when you have a set schedule.

If you would like to follow Rose’s Fitness and Weight Loss Journey check it out here: www.mychangeforaten.com 

You can also find rose on Instagram: @rosebrunobailey

Workout #1: Monday, Wednesday, Friday

Level 1: 10 Reps

Level 2: 15 Reps

Level 3: 20 Reps

Equipment: Something to step up onto (a sturdy chair, bench or step will work).

Repeat up to 3 Rounds and pair with 15-30 Minutes Cardio of Choice.

Workout #2: Tuesday/Thursday


Level 1: 10 Reps

Level 2: 15 Reps

Level 3: 20 Reps

Equipment: A yoga mat.

Repeat up to 3 Rounds. Pair with 15-30 Minutes Cardio of choice.

Modifying and Intensifying:

As you become familiar with these workouts you may decide that you want to increase the intensity. A great way to increase the burn of your workout, is by adding resistance.

You can grab Dumbbells, a resistance band, or a weighted vest to add some bonus muscle sculpting to these routines.

Remember, the workout should challenge you. If you repeat these routines often enough that they start to feel “easy,” it’s time to switch it up and increase the intensity.

Amp up your workout by adding some weights!

I hope you enjoy these workouts! Do you like the List format? Let me know in the comments below!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

If you want to help support BenderFitness so we can continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

PPS I recently created an Amazon Shop. It includes some “Must Have” workout equipment, kitchen tools, books I’ve enjoyed, fashions I love and fun household decor items. This is an affiliate link: that means BenderFitness makes a small commission when you purchase an item. If you would like to check it out you can do so here: www.amazon.com/shop/benderfitness