Fast Total Body Workout: 11-Minutes Per Round

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.

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The Workout:

Warrior Knee to Knee Kick Back: Right

Warrior Knee to Knee Kick Back: Left

Plié Hop

Frogger Reach

Knee Drive Lunge: Right

Knee Drive Lunge: Left

Plank Jack

Side V-Up: Right

Side V-Up: Left

Invisible Ladder

Prone Heel Reach

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