Hi Everyone!
I have a new workout for you today! This is a Total Body Exercise Routine. You do not need any equipment to complete this workout. This program incorporates exercises to strengthen your core, arms, shoulders, legs, and butt.
I also incorporated cardio bursts for an added fat burn during this workout. I completed the first five exercises as a warm-up, and then transitioned into the workout for the final eleven exercises. You can repeat this workout or go through it once.
I did one round of this routine. I also taught a yoga class a few hours before filming this workout. I’m not sure if it was the workout on it’s own, or the combination of this plus yoga, but I really felt the burn! It was a fun challenge, and I was covered in sweat by the end. My glutes are sore today, and I rarely ever get sore!
You may hear my son a few times during the workout. Hopefully it just adds to the home workout experience. We had some friends come over to watch/play with him while we filmed, but it was cold and rainy outside so they had to stay in the house.
Let me know what you thought of the exercises. Did you have a favorite move that you want to see make a comeback in future videos? Leave a comment and let me know!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
For my none fitness related posts I am on instagram as @Melissa_Bender_Life
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
*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
In/Out Squat: Part 1
In/Out Squat: Part 2
Knee To Elbow-Right
Knee To Elbow-Right
Knee To Elbow-Left
Knee To Elbow-Left
Low Impact Burpee
Low Impact Burpee
Low Impact Burpee
Low Impact Burpee
Butt Kicks
Butt Kicks
Elevator Plank
Elevator Plank
Angel Abs
Angel Abs
Angel Abs
Single Leg Hip Thrust
Single Leg Hip Thrust
Goddess Tuck Pulse
Goddess Tuck Pulse
Goddess Tuck Pulse
Walking Pushup
Side Plank Stretch-Rotating
Side Plank Stretch-Rotating
Runner’s Lunge Lift
Runner’s Lunge Lift
High Knees
Lunge Jump
Lunge Jump
As always an amazing workout – did one time through – I am hoping to continue with one round and in a week or so build up to a second round!
I like the elevator move.
Wow I couldn’t even finish the elevator planks – 1/4 of the way through I had to bring my back knee down! Thank you for a very effective workout!
Great workout! Thanks for all the time you’ve put into these, Melissa. I’ve been following you for 4 years now and am very glad I discovered you guys.
I didn’t notice your son’s noises at all, but that’s probably because I have my own little loves in the background. 🙂 You inspire me to workout even with kiddos at home. Good example for them, right?
LOVED your Wonder Woman shirt!
I enjoyed this particular warm-up that you added to this video. It was nice to be able to choose if I should go all out or take it slow at the beginning. Thank you again for the nice and sweaty workout!
This was a great workout!! I’ve been following you for about 4 years and I was short on time this morning!! Definately worked up a sweat and engaged my entire body. Thank you!
This was great, I loved the built in warm-up that doubles as extra cardio if you want to go at a higher intensity. Good mix of total body moves with no equipment. Your workouts keep getting better!
Great workout, loved the warm up piece too. Elevator abs were a good challenge for sure! I look forward to your workouts each morning and they are my motivation to get out of bed at 6am before starting the day. Keep up the great work Melissa, it is truly appreciated!
lOVE THE ELEVATOR PLANK. The warm up is great on it’s own. I love the runners lunge lift too! Great job with this one!
LOVED the set up with this one, having the warm-up included. Elevator plank is awesome, but I think my fav in this workout had to be the Goddess Tuck Pulses! KILLER!! (I loved it. )
The elevator plank is tough! Needed this workout today! Thanks!!