Hi Everyone!

I have a great workout combo for you today. I posted two videos below. You can choose to do one, or combine them together. Both workout use dumbbells. If you don’t have weights at home you can use something from around the house to add resistance to your workout, or you can do the exercises with bodyweight.

Dumbbells can be a great addition to your home workouts. Adding weight changes the challenge of the workout. It is great for your body to use multiple training techniques. Yesterday we did a bodyweight workout, today we add some resistance.

Workout 1: The first workout takes only 10-Minutes and is a low impact workout for your Arms, Abs & Legs. Grab a chair, and some dumbbells and you are ready to go.

Workout 2: The second workout video uses dumbbells interspersed with a 5-Minute Cardio HIIT fat burn burst. The exercises in both workouts combined will give you a Total Body Sculpting Workout combination to strengthen and shape everything!

I hope you enjoy today’s workouts and find them challenging. Let me know in the comments below, or tag me in your social media posts.

So much change has occurred over the past year. It’s hard to believe that my baby will turn one next month.

Life is very different now. I thank you for sticking with me through this journey.

I am filming new workouts today. I will get them edited and posted as soon as possible.

As always, push yourself, focus on form and let me know if you have any questions. Don’t be afraid to modify the workout. Always listen to your body.

See you soon,

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 babysitter (so we can film more often), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Equipment: 2 Dumbbells, a Chair or bench.

1. Bicep Curl-Right
2. Bicep Curl-Left
3. Chair Lift Leg Extension
4. Shoulder Press
5. Tricep Drop
6. Row-Right
7. Row-Left
8. Leg Extension Abduction-Right
9. Leg Extension Abduction-Left
10. Sit to Stand

Repeat 1-4X
Optional: Pair with 30-Minutes Cardio of Choice

Reps: 10-20
Intervals: 10/50 seconds

Weights:

1. Squat to Lunge (right)
2. Squat to Lunge (left)
3. Romanian Deadlift
4. Man Maker Burpees
5. Weighted Sprinter

Cardio HIIT:

1. High Knees
2. Russian Kicks
3. Lunge Jump
4. Mountain Climber
5. X-Jump/Cheerleader Jump

Body Weight:

1. Down Dog Ab Plank
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Angel Abs
5. Oblique Pushups

*This workout can be repeated 1-3X. Listen to your body and maintain good form throughout each movement.
**This is an excellent full body workout for losing inches, and creating lean muscle mass.