20-Minute Total Body Workout: No Equipment Exercise

benderfitness

5 years ago

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Hi Everyone!

Welcome to today’s workout!

It felt great to get back in front of the camera and film a new exercise routine.

You don’t need any equipment for today’s workout. Just a mat and some space. Push yourself to get in as many reps as possible with good form.

On a scale of 1-10, aim for an intensity level between 8-10 during the maximum repetition intervals. I am currently limited to Moderate Intensity Workouts, so do me a favor and get in an extra rep at High Intensity for me. I miss being able to work at that level, and I miss being able to do full core workouts.

You will find the full length workout video below, along with the photo tutorial for each exercise.

Pregnancy Update:

I am about to be 26-weeks pregnant. The last two weeks have been some of the best of my pregnancy. I’ve been able to get back to consistent workouts, and my overall mood, energy and sense of well being have really improved.

When I don’t workout I feel sluggish. I’ve really noticed a positive difference with getting back into my workout routine. Often we talk about the physical benefits of exercise, but they go so far beyond that. When you exercise regularly you really start to notice how it impacts your mood and energy levels.

Meals:

I am focusing on eating a wide variety of foods and vegetables. It helps with my energy level, and it is great for the baby.

I have had a few questions about what I am eating during pregnancy. I’m not having any real pregnancy cravings for specific foods, so I am incorporating lots of variety. I’ve also been enjoying getting boxes from HelloFresh, and trying out some new recipes.

Below, you will see some photos of some recent meals.

I partnered with HelloFresh for a video review. Check it out, and if it looks like something you want to try use the discount code MelissaBender9 at checkout for 9 free meals, plus free shipping.

Chicken, Red Onions and Garlic, Garlic Baked Green Beans and Mashed Potatoes.

Pork Poblano Tacos with a Kiwi Tomato Salsa (this one is a HelloFresh recipe).

I hope that you enjoy today’s workout. Please let me know what you think. Was it challenging enough? Did you have a favorite move?

Have fun, and make healthy choices today!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

If you want to help support BenderFitness so we can continue to share and create Free Workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

PPS I recently created an Amazon Shop. It includes some “Must Have” workout equipment, kitchen tools, books I’ve enjoyed, fashions I love and fun household decor items. This is an affiliate link: that means BenderFitness makes a small commission when you purchase an item. If you would like to check it out you can do so here: www.amazon.com/shop/benderfitness