personal training at home

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

16-Minute Total Body Workout: Low Impact, No Equipment Exercises

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Hello Everyone!

Welcome to today’s workout. This is a full body, low impact routine. We will be on the mat for the whole workout, so no jumping or climbing up and down. Even though this routine is low impact, it should still be challenging. We are working on a lot of strength and dynamic mobility.

This routine starts with a focus on working the butt, hips, thighs and calves. Then it moves into a core section. Finally, we finish with a quick body weight arm workout.

Exercise and Workout Updates

I filmed this video as a facebook live last week. I’m planning to do more live events so be sure to keep an eye out on social media. I have also been posting a lot workout tutorials on Pinterest as part of their creator rewards program, so be sure to follow me and save those new workouts! They are quick and can be complete for time or reps. When you save and share, it’s a huge help.

I have been utterly exhausted lately. My youngest child is in a phase of waking in the night multiple times. Even when she gets back to sleep I often struggle to fall asleep again quickly. We are trying a new sound machine so hopefully that helps and I can get my energy back up. It has impacted my workouts, and my energy for filming. As a result I’ve been doing more small exercise routines and movements throughout the day. Some core here, squats there, the Pinterest tutorials are my mini workouts, and I plan on eventually filming them as full length workouts as well.

Some people can function for a while on very small amounts of sleep. I’m not one of them. Sleep and nutrition are key components to a well rounded fitness routine. I feel best when all three of those aspects are balanced.

I hope that you enjoy today’s workout. Let me know in the comments what you thought. Like, Share and Comment. Those three activities help keep BenderFitness free.

See you soon with a new workout,

Melissa

(photo below from a recent bridal shower I helped host for my sister. I wear non-workout clothes every once in a while!) 

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: Mat or comfortable space to workout.

  1. Tip Toe March
  2. Kneeling Tap & Glide: Right
  3. Kneeling Tap & Glide: Left
  4. Kneeling Leg Lift: Right
  5. Kneeling Leg Lift: Left
  6. Leg Series: Right
  7. Leg Series: Left
  8. Full Core Extend & Tap
  9. Flying Bug
  10. Rocking Scissor: Right
  11. Rocking Scissor: Left
  12. Prone Heel Tap with Scapular Squeeze
  13. Tricep Pushup: Right
  14. Tricep Pushup: Left
  15. Prone Arm Pulse

Do once or complete up to 3 Rounds!