Total Body Workout

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!

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

18-Minute HIIT: Cardio Blasting Body Sculpt Workout

18-minute HIIT cardio blasting body sculpt workout
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Hello Everyone,

I have a fantastic workout on the planner today. This 18-Minute HIIT routine is an amazing full body workout. We will be incorporating dumbbells into this routine, so be sure to grab some for resistance. If you don’t have dumbbells you can either grab something from around the house (water bottles work!) or do the exercises with body weight. Either way, you will be getting in a great workout. You will find the workout video and a photo tutorial below.

We have finished our flooring renovations throughout the house. We are still in the process of getting everything put back in order and re-arranged. Everything takes longer when you have young kids. We still need to stain and finish our staircase. It was previously carpeted, but we want to change the look. I have never stained any furniture before, so wish me luck and share any useful tips in the comments!

I hope that you enjoy today’s workout. I’ve been sharing some fun and quick workout tutorials on Pinterest, so be sure to check those out: 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

The Workout:

Equipment: 2 Dumbbells, Chair or Bench

Interval Timer: 18 Rounds of 10/50

Reps:
Beginner: 10 reps, 30 Seconds Cardio Bursts
Intermediate: 15 reps, 40 Seconds Cardio Bursts
Advanced: 20 reps, 50 Seconds Cardio Bursts

  1. High Knees
  2. Burpees
  3. Warrior Deadlift-Right
  4. Warrior Deadlift-Left
  5. High Knees
  6. Burpees
  7. Chair Squat Pendulum Press-Right
  8. Chair Squat Pendulum Press-Left
  9. High Knees
  10. Burpees
  11. Runner’s Lunge Lift-Right
  12. Runner’s Lunge Lift-Left
  13. High Knees
  14. Burpees
  15. Modified Pistol Squat Tap (Sit to Stand)-Right
  16. Modified Pistol Squat Tap (Sit to Stand)-Left
  17. High Knees
  18. Burpees

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

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High Knees: Run in place, focusing on keeping your core tight and engaged, and driving the knees as high as you can.

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Burpee: Part 1: Start in Plank. Hold here or do one pushup.

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Burpee: Part 2: Jump your feet forward from plank position. Lift your hands and get ready to spring up.

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Burpee: Part 3: Jump as high as you can. Try to touch the ceiling (or sky if you are lucky enough to workout outside!)

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Warrior Deadlift: Part 1: Hold Dumbbells in front of you, with your palms facing your body. Keep the core strong and engaged. Extend one leg behind you.

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Warrior Deadlift: Part 2: Keep the back flat (most important part of this move!), hinge forward at the hips, let your arms hang in front of your body. Keep your hips closed and your knee & both hip bones pointed toward the floor. Lift from the glutes and hands strings to return to starting position.

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Chair to Pendulum Squat & Press: Part 1: Hold a dumbbell at shoulder height. Keep both knees pressing together, and thighs squeezing. Sink your hips backward into chair pose (like you are about to sit on a chair).

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Chair to Pendulum Squat & Press: Part 2: Press through your heels to come up from chair pose. Lift your leg into a pendulum swing, keeping your knee facing forward. At the same time, press the dumbbell toward the ceiling. Bring the weight back to your shoulders, and the legs together to return to chair pose.

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Runner’s Lunge Lift: Part 1: Start with both feet together. Take a large step backward until you come into a runner’s lunge. Hold a dumbbell between both hands, at shoulder height. For the Runner’s Lunge keep the back leg straight, chest lifted, and your front thigh parallel with the ground.)

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Runner’s Lunge Lift: Part 2: From the lunge position lean forward with a flat back. Keeping both feet on the floor, hold onto the weight and place it in front of your foot. Press through the heel of the front leg to lift your back leg/heel toward the ceiling. Use a controlled motion to return the back foot to the ground. Firmly grasp the weight, keeping the back flat, and return to starting position.

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Modified Pistol Squat/Sit to Stand: Part 1: Start in standing with your glutes strongly engaged.

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Modified Pistol Squat/Sit to Stand: Part 2: Extend one leg in front of you. Press your hip backwards to sit or tap the chair with your butt. Keep the core tight and press through your heel to return to standing.

Total Body Sculpt Workout #19: Thighs, Butt, Arms, Core and Cardio – Home Exercise Routine

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Hello Everyone!

Welcome to today’s total body workout. This is an amazing total body workout routine, that uses some unique and fun home exercise moves. The full length workout video is below and will take 40-Minutes to complete. When you finish the workout be sure to leave a comment letting me know if you had a favorite exercise.

I filmed this routine as part of Week 3 of my Fit and Fun Summer Run & Body Sculpt Challenge: https://www.benderfitness.com/2020/06/fit-and-fun-summer-run-body-sculpt-workout-challenge-week-3.html

The Benefits and Challenges of Home Workouts

Working out with the baby

I have been doing (and sharing!) home workouts for more than a decade now. It’s true what they say, time flies when you’re having fun, because I can barely believe that as I type it. I am a firm believer in the benefits of home exercise programs to get amazing results in physical fitness and improve overall health.

I love that I don’t have to account for driving time in my schedule, because I can change, workout, shower and be done.

However, home workouts are not without their challenges, especially with young children at home. As you can see in the photo above my kids love to join me during my workouts. Sometimes that means on their own mats working out next to me, and other times it means that they climb all over me as I exercise. Sometimes I have to modify to low impact exercise moves to make sure the workout is safe for a curious and snuggly child.

That said, I love knowing that my kids are seeing us set a healthy example in making movement a part of every day life. They get really excited when I bring out the yoga mats and let them join in on the fun. My son loves to tell me how much stronger and faster he gets from the exercises we do together.

Why Kids Need Exercise Too: An OT’s Perspective

It’s important to me that my kids see physical activity as a normal part of every day life. We incorporate movement breaks throughout the day on a regular basis. As an occupational therapist, I know that a lot of kids are being developmentally impacted due to not getting enough exercise and playful movement. Ask any teacher who works with young children how many times kids fall out of their chairs at school and you might be surprised by their answer. Children’s proprioceptive and vestibular systems are being impacted by a lack of physical activity.

What does that mean to a non-OT? Proprioception is the ability to know where your body is in space and in relation to the environment. The vestibular system regulates the internal sense of balance and helps a person maintain an upright position without falling over. These systems are especially sensitive to formation in the early years (birth to age 7).

The way that these systems develop is through movements like spinning, jumping, bouncing, climbing, swinging and going upside down. My son loves practicing cartwheels and headstands and my daughter loves to imitate his movements. Dance parties, yoga, playgrounds, even watching a tv show in an upside down position can help develop these systems. Kids like to move and it’s important for adults to encourage that and provide opportunities for playful movement.

*Side Note: Children with specific sensory or therapeutic needs should have an evaluation by a pediatric therapist. For some children spinning, jumping, swinging movements can be scary or overstimulating and they often benefit from an individualized program.

For Kiddos, I’m a big fan of Cosmic Yoga. It incorporates storytelling, fun and yoga movements. You can find Cosmic Yoga on Youtube or here: https://cosmickids.com. I also like Coach Josh on Youtube: https://www.youtube.com/channel/UCTU8A3yuFEw9fecpExufLcg or you can do a YouTube search for “Movement Breaks” or “Brain Breaks.”

What is your favorite part of working out at home, and what is challenging? I would love to hear your thoughts in the comments below.

Have fun today! I hope you enjoy this workout routine!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness 

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. Lateral Hop
2. Plank Cross Step
3. Twisting Sumo Squat: Right
4. Twisting Sumo Squat: Left
5. Fighter Stance
6. Side Plank Leg Adduction: Right
7. Side Plank Leg Adduction: Left
8. Side Gorilla
9. Kneeling Side Heel Press: Right
10. Kneeling Side Heel Press: Left
11. Surfer
12. Lunge Pulse:Right
13. Lunge Pulse: Left
14. Squat Pulse
15. Breakdance Donkey
16. Angel Abs
17. Dive Bombers
18. Knee Drop Plank
19. Low Jack
20. Table Leg Abduction: Right
21. Table Leg Abduction: Left
22. Burpee
23. Bunny Hop Squat
24. Lunge to Knee: Right
25. Lunge to Knee: Left
26. Squat Jump
27. Forward/Back Kick: Right
28. Forward/Back Kick: Left

Breakdance Donkey

6-MONTH HOME WORKOUT CHALLENGE: WEEK 8: #BFBODYFIT

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Hi Everyone,

Welcome to a brand new week of workouts!

This week we have six workouts on the agenda. Get ready for a fantastic week of exercise to strengthen your body and improve your overall health and wellness. If you are brand new to BenderFitness workouts, remember that you can modify the exercises to suit your personal needs. That can mean doing a lower impact variation of an exercise, or adding weights to increase the intensity of the workout.

Any easy way to modify an exercise, is to take the plyometric (jumping) version of the exercise and make it low impact. For example, Squats can be substituted for Squat Jumps, or Alternating Lunges for Lunge Jumps. Side Planks are very challenging for most people, so if you aren’t quite ready for the harder variations, hold a static side plank. Remember to listen to your body and adjust as needed.

As you progress through these exercises you will build strength, endurance, power and overall fitness. When you stick to your program you will see and feel your body growing stronger. Before you know it, you will be pushing through these workouts for max reps without rest breaks.

This week’s schedule includes HIIT (High Intensity Interval Training), LIIT(Low Intensity Interval Training), and Yoga. You will also get in a few Total Body Workouts, along with a Lower Body Workout and Core focused workout.

Thanks for working out with me! Have fun this week, and let me know which workout is your favorite! I love to see your workout check-ins. Feel free to tag me in your photos or videos on Instagram and I might share them to my story. Seeing your posts keeps me motivated.

Enjoy! Let’s get stronger together. 

 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 

It’s workout time! This week’s schedule is below.

Workout 1: Total Body Cardio Fat Burning Workout

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
OR: Interval Style 35 seconds of Cardio, 55 seconds Max Reps 
1. Mountain Climbers
2. Lunge Jump
3. Jumping Jacks
4. Dive Bomber/Up-Down Dog
5. High Knees
6. Pendulum Squat
7. Mountain Climbers
8. Oblique V-Up (right)
9. Jumping Jacks
10. Oblique V-Up (left)
11. High Knees
12. Single Leg Tricep Squat (right)
13. Mountain Climbers
14. Single Leg Tricep Squat (left)
15. Jumping Jacks
16. Plank Donkey Kick Side Jump
17. High Knees
18. Plie Jump
19. Mountain Climbers
20. Plank to Toe Walk
Repeat 1-3X

Workout 2: Standing Lower Body Workout

Interval Timer set for 15 Rounds of 10/50
1. Squat to Lunge-Right
2. Squat to Lunge-Left
3. Squat Jump
4. Table Kick-Right
5. Table Kick-Left
6. Low Jack
7. Warrior III-Right
8. Warrior III-Left
9. Lunge Jump
10. Sumo Twist-Right
11. Sump Twist-Left
12. Surfer
13. Curtsy Lunge Kick-Right
14. Curtsy Lunge Kick-Left
15. Pendulum Squat
Repeat 1-4X
Optional: Pair with 30 Minutes of Cardio

Workout 3: 18-Minute Total Body HIIT Workout

18 rounds of 10/30 and two dumbbells. 
Dumbbell Weight of Choice: Recommend 3-12 lbs. 

Repeat 1-3X

1. Dumbbell High Knees
2. Dumbbell Jump Squat
3. Spiderman Plank
4. Temple Tap Abs
5. Dumbbell High Knees
6. Dumbbell Jump Squat
7. Crunch and Tap
8. Heel Press Plank
9. Dumbbell High Knees
10. Dumbbell Jump Squat
11. Reverse Bicycle
12. Mountain Tapper
13. Dumbbell High Knees
14. Dumbbell Jump Squat
15. Hip Lift Hook
16. Forearm Plank to Down Dog
17. Dumbbell High Knees
18. Dumbbell Jump Squat

Workout 4: Plyo HIIT and Cardio Burn

Interval Timer set for 15 Rounds of 10/50.
1. Burpee
2. Mountain Climber
3. Jump Squat
4. Russian Kicks
5. Lunge Jump
6. Frogger
7. Surfer
8. Mountain Jumper 
9. Tuck Jump
10. Frog Hopper
11. Ninja Jump
12. Plank Jack
13. Speed Skater
14. Hip Lift Hook
15. Tuck Jump Burpee
Repeat 1-3X

Workout 5: Total Body Workout

Set Your Interval Timer for 10 Rounds of 10/30
*30-Seconds of Cardio Before Each Exercise*
Low Impact Burpee
Lunge to Hydrant-Right
Lunge to Hydrant-Left
Down Dog Cross Kick-Right
Down Dog Cross Kick-Left
Leg Drop Series
Reverse Plank Step Out
Angel Abs
Side Plank Foot Tap-Right
Side Plank Foot Tap-Left
Repeat 1-3X

Workout 6: Yoga Stretch and Strength

Workout 7: Rest or Active Rest Day

Rest Day. You can also choose to have an active rest day, and incorporate some gentle movement in your day. Keep it low intensity, you shouldn’t be getting out of breath or going at a higher intensity. Rest helps you gain strength and prepare for a new week of workouts.