free workout program

Standing Workout: Full Body Routine

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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

6-Month Home Workout Challenge: Week 12 #BFBodyFit

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Hi Everyone!

For the week, we have 6 Fantastic workouts on the agenda. I posted the videos and workout breakdowns below, or you can check out the individual workout breakdowns to each routine by clicking on the daily links.

Are you ready to have an awesome workout week, and feel great? Me too! Exercise makes me feel amazing, and I am excited to share this week’s workout schedule with you.

Equipment in this week’s schedule:

During this week’s workout schedule I use a few different pieces of equipment. If you don’t have any equipment please don’t worry. You can complete the exercises with Body Weight, or grab something from around the house (water bottles, a hand bag, etc) to add some resistance.

During Workout #1 I use a stability ball for a Decline Pushup Ab Pull, but you can substitute a Frogger Pushup for a no equipment version of the exercise. If you’re not sure what that is, click the Workout Title link and you will see a photo tutorial for that and each exercise in the workout video.

Make Your Plan:

Take a minute to make a plan. How many workouts are you going to do this week, and when will you do them. Then stay accountable. Mark them off on your calendar or tag me in your check in posts throughout the week on Instagram or Facebook. Having a plan makes you more likely to succeed at sticking to the workouts.

Focus on Nutrition:

Throughout the week, focus on supporting your workouts with good nutritious meals. For me, that means eating plenty of whole foods, vegetables, fruits, whole grains, lean meats, and staying hydrated. Below, I included some photos of meals I cooked at home. I aim to incorporate vegetables with every meal.

Vegetables add a wider variety of nutrients to your meals, and also keep you feeling full and satisfied for longer periods of time. Aim to make approximately half of your meal vegetables.

Chicken and Vegetable Soup with Lemon Rice

Chicken and Vegetable Stir Fry

Eggs and Toast with Guacamole

Chicken, Quinoa and Peppers with a salad.

If you have a favorite healthy recipe, please share it in the comments below, or tag me in a post on Instagram or Facebook. Let me know if you would like me to start posting more meal ideas. I usually post meals on my Instagram page, but I would love to get back to sharing more recipes on my blog as well.

Exercises like this can be completed with a dumbbell or other item for added resistance, or you can do the movement with body weight only. Modify with what you have available at home.
❤️

I hope you enjoy this week’s workouts! Let me know what you think!
 Melissa

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

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

The Workouts

Day 1: 20 Minute Full Body Workout

This workout can be completed for Reps or Intervals.
Reps:
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
Intervals: 12 Rounds of 10/50.
Supergirl
Lunge Jump
Down Dog Leg Lift-Right
Down Dog Leg Lift-Left
Jump Squat
Decline Pushup Ab Pull (Frogger Pushup Modification)
Jumping Jacks
Side Plank Reach Through-Right
Side Plank Reach Through-Left
Overhead Squat
Pendulum Squat
Side to Side Mountain Plank
Repeat 1-3X

Day 2: Lean Lower Body Dumbbell Workout

Equipment: Gymboss Interval Timer set for stopwatch, Dumbbells, Chair or Bench.
Beginners: 5 Burpees, 10 Reps Per Exercise
Intermediate: 10 Burpees, 15 Reps
Advanced: 10 Burpees, 20 Reps
1. 10 Burpees
2. Curtsy Lunge (right)
3. Curtsy Lunge (left)
4. Romanian Deadlift
5. Overhead Split Squat (right)
6. Overhead Split Squat (left)
7. Calf Raise (right)
8. Calf Raise (left)
9. Weighted Plie
10. 10 Burpees
Repeat 1-4X

Day 3: 15 Minute Body Weight HIIT

All Levels: Max reps during each 50 second interval, 10 seconds of rest between exercises. 

1. High Knees
2. Burpee
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Decline Mountain Climber
6. 1 Leg Hip Thrust (right)
7. 1 Leg Hip Thrust (left)
8. Speed Skater
9. Jump Squat
10. Plank Jack
11. Single Leg Stand (right)
12. Single Leg Stand (left)
13. Hip Lift/Leg Lift
14. Temple Tap Abs
15. Frogger

Day 4: 15 Minute Legs and Core

Sumo Squat
Warrior III-Right
Warrior III-Left
Frogger
Hip Press/Glute Bridge
Hip Lift
Bicycle
Rock the Boat
Cheek to Cheek
Superman
Squat
Alternating Lunge
Forward Lunge Lift-Right
Forward Lunge Lift-Left
Repeat 1-3X

Day 5: 15 Minute Full Body Workout

Set Your Interval Timer for 15 Rounds of 10/50.
Equipment: Dumbbell
Over Head Squat
Alternating Runner’s Lunge Lift
Warrior Deadlift-Right
Warrior Deadlift-Left
Lunge Jump
Side Plank Leg Lift-Right
Side Plank Leg Lift-Left
Temple Tap Abs
Plank Knee Tap
Leg/Hip Lift
Reverse Plank Step Out
Tricep Pushup-Right
Tricep Pushup-Left
Bent Over Row-Right
Bent Over Row-Left
Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice.

Day 6: 15 Minute Total Body Workout and Cardio Burn

Set your Timer for 12 Rounds of 30/50.
30 Seconds of Cardio Before Each Exercise.
In/Out Jump
Single Leg Hip Thrust-Right
Single Leg Hip Thrust-Left
Warrior III-Right
Warrior III-Left
Burpee
Reverse Plank Leg Lift
Angle Abs
Side Plank Hip Drop-Right
Side Plank Hip Drop-Left
Temple Tap Abs
Frogger
Repeat 1-3X

Day 7: Rest Day

6-Month Home Workout Challenge: Week 10 #BFBodyFit

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Welcome to Week 10 of the #BFBodyFit Home Workout Challenge! You are doing a fantastic job sticking with the program.

We have a fun workout week on the planner. Get out your calendar and mark down your workouts. Having them written down someplace that you can see them will help you stay accountable. Plus, it feels great to mark them as completed!

Determination is more important than motivation.

Your motivation may fluctuate, but keep showing up for yourself and your health and get your workouts in.

I included 7 workouts this week, so feel free to stack two workouts or do an active rest day if that is too much for your body.

A huge component of the #BFBodyFit Challenge is for you to learn how to listen to your body’s cues. I want you to become best friends with yourself, and treat your body with kindness and care. That includes regular exercise, and “checking in.”

You wouldn’t just assume that your best friend is doing fine, or see symptoms of fatigue and ignore them. If your friend was hurt or sick, you would check in and see what you can do to help. Treat yourself and your body the same way.

Have fun this week!

Melissa

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

For my non-fitness related posts, I am on Instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Workout 1:

Total Body Home Workout-No Equipment Needed.

30-Seconds of Cardio Between Each Exercise*
Exercises 1-5 are a Warm-up. If you are already warmed up you can go higher intensity for each interval and cardio burst.
In/Out Squat
Knee to Elbow-Right
Knee to Elbow-Left
Low Impact Burpee
Butt Kicks
Elevator Plank-Right
Elevator Plank-Left
Angle Abs
Single Leg Hip Thrust-Right
Single Leg Hip Thrust-Left
Goddess Tuck Pulse
Walking Push-up
Side Plank Stretch-Rotating
Runner’s Lunge Lift-Right
Runner’s Lunge Lift-Left
March in Place
Repeat 1-3X

Workout 2:

12-Minute Core Workout. No Equipment, Muscle Sculpting Exercises.

Seated Lean to Lift
Table Press
Kneeling Side Hip Press-Right
Kneeling Side Hip Press-Left
Boat Heel Slide-Alternating
Swimmer
X-Squeeze Me
Down Dog Tap and Heel Press-Right
Down Dog Tap and Heel Press-Left
Seated Twist
Rotating Plank
Plank Crunch
Repeat 1-3X

Workout 3:

20-Minute Cardio HIIT and Sculpt Workout. I use a jump rope for my cardio bursts, but you can do rope-less jumping, high knees, Jumping Jacks or another cardio of choice.

Set your timer for 15 rounds of 30/50 seconds. 
  -Jump Rope
1. Burpee
  -Jump Rope
2. Supergirl Pushup
  -Jump Rope
3. High Knees
  -Jump Rope
4. Down Dog Hop (right)
  -Jump Rope
5. Down Dog Hop (left)
  -Jump Rope
6. Mountain Climber
  -Jump Rope
7. Leg Lift Plank
  -Jump Rope
8. Side Lunge Puch
  -Jump Rope
9. Single Leg Hip Thrust (right)
  -Jump Rope
10. Single Leg Hip Thrust (left)
  -Jump Rope
11. Walk the Plank
  -Jump Rope
12. Hop to Lunge (right)
  -Jump Rope
13. Hop to Lunge (left)
  -Jump Rope
14. Crescent Pushup (right)
  -Jump Rope
15. Crescent Pushup (left)

Workout 4:

Core and Butt Workout with Cardio Burn. You don’t need any equipment for this workout, although I use a stability ball for a couple of exercises. In the video I also demonstrate body weight only variations of the exercise for anyone who doesn’t have access to equipment.

Jump Rope
2. Bridge/Ball Pull
3. High Knees
4. Side Plank Leg Circles-Right
5. Speed Skater
6. Side Plank Leg Circles-Left
7. Squat Jumps
8. Bird Dog
9. Static Skips with Arm Reach
10. Leg Lift/Bicycle/Hip Lift
11. Burpees
12. Tricep Leg Circles-Right
13. Russian Kicks
14. Tricep Leg Circles-Left
15. Mountain Climber
16. Plie Pulse Squat
Repeat 1-3X

Workout 5:

16-Minute Total Body Workout. Let’s work a little bit of everything with this workout routine!

1. Burpee Uppercut
2. Temple Tab Abs (tap right, tap left=1 rep)
3. Side Plank L-Lifts (left)
4. Side Plank L-Lifts (right)
5. Burpee Uppercut
6. Slow rolling abs
7. Alternating Leg lifts (right)
8. Alternating Leg Lifts (left)
9. Power Knee Ups (right)
10. Power Knee Ups (left)
11. Burpee Uppercuts
12. V-Leg/hip lift
13. 3 Kick Series (front kick, table kick, roundhouse=1 rep) (right)
14. 3 Kick Series (left)
15. Burpee Uppercut
16. Superman Crunch with Twist
Repeat 1-3X

Workout 6:

Legs and Core Workout. Today we focus on the large muscles of the lower body, and working our core from every angle.

Equipment: Buy a Gymboss now. Interval Timer & Dumbbell. 
Curtsy Lunge with Calf Raise-Right
Curtsy Lunge with Calf Raise-Left
Lunge Kick-Right
Lunge Kick-Left
Glute Bridge to Calf Raise
Lunge Jump Twist
Walk the Plank Pushup
Angel Abs
Toe Touch Plank Reach-Right
Toe Touch Plank Reach-Left
Camel Reach
Dive Bomber
Repeat 1-4X

Workout 7:

20-Minute Plyometric Pilates Fitness Fusion. Start with a fantastic Pilates workout with Sean Vigue. And finish with a BenderFitness HIIT.

Part 1:
Pilates with Sean Vigue
Part 2: Plyometric HIIT
*30-Second Cardio Burst Between Each Exercise. Recommended: Burpees*
Mountain Climber
Tuck Jump
X-Jump Pushup
Russian Kicks
Bridge Hopper-Right
Bridge Hopper-Left
Alternating Frogger to Side Plank
Donkey Kick
Repeat 1-3X
Optional: Pair with 30-Minutes additional Cardio of Choice.

6-MONTH HOME WORKOUT CHALLENGE: WEEK 7: #BFBODYFIT

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Welcome to #BFBodyFit Challenge Week 7!

We have six workouts and one rest day on the planner this week.

Get out your calendar, mark down your workout days, and keep yourself accountable. If you have a friend that is joining you for the challenge, check in with each other. Having an accountability buddy will help you stay on track.

Virtual buddies count too, so don’t hesitate to tag me in your workout posts on social media.

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

We love cheering you on and seeing your progress along the way.

You will find the daily workout schedule below. These full length workout videos will help keep you on track each week. Don’t let motivation drive you, you decide to keep showing up and making it happen, even on the days when you don’t really feel like doing it.

People ask: How Do I Stay Motivated? The answer is, you keep doing it even on the days when you aren’t motivated. You make it a habit and show up. Your health is counting on it, and you have the power to impact your overall fitness and wellness levels.

*If you want to help support BenderFitness so we can stay free and sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness 

Workout 1:

Today’s workout is a quick, total body routine. One round takes only 15-minutes, so you can repeat it if you have more time and want a higher intensity workout.

Push yourself on this one! If it feels easy, it’s time to aim for more reps (with good form). You should be sweaty and breathing hard. We are working on building lean muscle, burning fat, and improving our cardiovascular system and overall fitness level.

All Levels: Max reps during each 50 second interval, 10 seconds rest between exercises
Total Time: 15 Minutes
1. High Knees
2. 3 Way Frogger
3. Lunge Jump
4. Burpee
5. Hip Lift
6. Bicycle 
7. Side Plank Hip Lift (right)
8. Side Plank Hip Lift (left)
9. Jump Kick (right)
10. Jump Kick (left)
11. Surfer Burpee
12. Knee Drop Plank
13. Knee Slap Squat
14. Twisting Scissor
15. High Knees

Workout 2:

Workout Day 2 is focused on the core. We are going to work your abdominal muscles from every angle. A strong core helps protect your back, posture, and is key to overall health and wellness.

Repeat this quick routine up to three times on it’s own, or pair it with up to 30-minutes cardio of choice.

Remember, it’s always better to get in some exercise than no exercise. Get moving, and have fun!

Timed:
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
or complete this workout HIIT style: 10 rounds of 10/50. 

1. Mountain Climbers
2. Temple Tap Abs
3. Side Jump Abs
4. Oblique Reach (right)
5. Oblique Reach (left)
6. Speed Skater Jump
7. Windshield Wiper Plank
8. Extended Arm Pulse
9. Plank Jack
10. Downward Dog Cross Pushup
Repeat 1-3X

Workout 3:

Time to work the Lower Body! This routine is focused on the large muscles of the lower body: Glutes, Thighs, Calves, and will also get all of the smaller, intrinsic muscles.

You can utilize dumbbells to increase the challenge. I used two 20-lb dumbbells. If you don’t have dumbbells you can grab something from around the house: water bottle, a heavy pan, book bag: don’t be afraid to get creative!

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
1. Warrior 3 with Hip Rotation (right)
2. Warrior 3 with Hip Roation (left)
3. Romanian Deadlift
4. Single Leg Hip Lift (right)
5. Single Leg Hip Lift (left)
6. Runners Lunge to Warrior (right)
7. Runners Lunge to Warrior (left)
8. Calf Raise with Extension (right)
9. Calf Raise with Extension (left)
*Weights are optional. I used 20 lb dumbbells. 
Repeat 1-3X

Workout 4:

For the last two days we isolated Glutes and Abs. Today, we are combining both with lots of great compound exercises to get your whole body an amazing workout.

This routine is focused on the Belly and the Booty! Quick, but efficient exercise program.

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
Repeat 1-3X

1. Plank Jacks
2. Side V-Up/Hip Lift
3. Side V-Up/Hip Lift
4. Side Kick Stand (right)
5. Side Kick Stand (left)
6. Bow Heel Press
7. Heel Tap Abs
8. Plank Cross Pulse (right)
9. Plank Cross Pulse (left)
10. Temple Tap Abs

Day 5:

HIIT! Don’t Quit! This is a Total Body routine that will get your heart pumping. Challenge yourself to push the pace. Get sweaty, and try to workout at an intensity level of 8-9/10. Don’t be afraid to get out of breath and really sound like you’re working.

Pushing yourself outside of your comfort zone will help you improve your overall fitness.

All Levels: Max reps during each interval.
*Beginners: Start with 30 second interval, followed by 15 seconds of rest. 
*Intermediate: 40 second interval, 10 seconds rest
*Advanced: 50 second interval, 10 seconds rest
1. High Knees
2. Flying Pigeon (right)
3. Mountain Climber
4. Flying Pigeon (left)
5. Russians
6. Frog Hop Squat
7. High Knees
8. Down Dog Lift
9. Mountain Climber
10. Squat Planks
11. Russians
12. Reverse Crunch Rotation
13. High Knees
14. Knee Drop Plank
15. Mountain Climber

Day 6:

It’s a stretch day! You’ve done fantastic workouts all week long. Now it’s time to stretch out! This routine is focused on the lower body, hips and lower back.

These stretches help maintain hip alignment, posture, and range of motion. Don’t skip the stretching!

1. Side Plank Hip Stretch (right)
2. Side Plank Hip Stretch (left)
3. Pigeon (right)
4. Pigeon (left)
5. 1 Leg Forward Fold (right)
6. 1 Leg Forward Fold (left)
7. Down Dog
8. King Arthur Pose (right)
9. King Arthur Pose (left)
10. Hip Opener
11. Runners Lunge (flexed to extended knee) (right)
12. Runners Lunge (left)
13. Back Stretch
14. Back Twist (right)
15. Back Twist (left)


Day 7: Active Rest Day