Hi Everyone!
Welcome to today’s workout. This quick and effective workout will help sculpt and strengthen your full body. It also includes some movements that will get your heart rate up and challenge your cardiovascular stamina. Grab your dumbbells and you’re ready to go.
This routine uses a repeating sequence of exercises. It will really help you to activate the targeted muscles and feel the burn. Aim for maximum repetitions with good form. I alternated between 12 and 15 lb dumbbells for this workout.
Remember, getting out of breath or maxing out on reps is a good thing! It means you are challenging yourself and working outside of your comfort zone. That is where progress happens. We train our bodies and minds to be stronger, and remind ourselves that we can endure difficult things and moments. The benefits of exercise are more than just physical.
Nutritious Meals:
I’m also focusing on eating more balanced and nutritious meals. I’m loading up on veggies and leafy greens, and other nutrient dense foods. My son loves to help with meal prep and cooking, and I love fostering his interests and life skills. He was a big help in making this meal.
I tried this Pho recipe and we really enjoyed it: https://www.skinnytaste.com/shrimp-pho-with-vegetables/
Of course, I made some additions and modifications. I added kale (because leafy greens are delicious!) and a boiled egg (because I know my son loves hard boiled eggs). The recipe was a hit with the whole family, including the baby. She received a deconstructed version of our dinner.
I also liked that we had leftovers, so we got multiple meals out of one cooking/prep session.
I hope that you enjoy today’s workout. Let me know what you think and if you had any favorite exercises. We don’t often do workouts with repeating movements, but it’s an easy way to boost up the intensity of your exercise routine and work your muscles to fatigue.
Have fun!
Melissa
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1
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 keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
The Workout:
Set your interval timer for 21-Rounds of 10/50.
- Squat and Curl
- Russian Twist
- Wood Chopper: Right
- Wood Chopper: Left
- Lunge to Hop: Right
- Lunge to Hop: Left
- Tricep Drop
*This sequence is repeated 3X for a full 21-Minute Workout.
Squat and Curl: Part 1 
Squat and Curl: Part 2 
Russian Twist: Part 1 
Russian Twist: Part 2 Wood Chopper: Part 1 
Wood Chopper: Part 2 
Lunge to Hop: Part 1 
Lunge to Hop: Part 
Tricep Drop: Part 1 
Tricep Drop: Part 2
Melissa
I can’t tell you enough how much I enjoy and anxiously await your workouts. Thanks for keeping me motivated!
I loved getting the cardiovascular from this weighted workout! I’d love to see more workouts like this! Thank you, Melissa!
That pho looks delicious! Thank you for the recipes.
Hello!
I want to say a huge thank you.
Today Melissa you were my coach.
I did not feel like committing today.
But your writing about determination vs motivation played in my head. And as you have always written, after 10 minutes into it I’m enjoying myself.
Thank you Melissa for all the variety of exercises routines and your words of encouragement to all of us.
Also Adding 10 & 15 lb dumbbells to my routines have made the difference i have been striving for in my body composition.
Much love Bender Family from Canada
I did exactly as you said. Pushed myself to do all three rounds with a challenging weight. It was PERFECT AND CHALLENGING. THANKS SO MUCH.
Hey Melissa,
I loved how this workout hit cardiovascular and weights. I’d love to see more like it.
THANK YOU sooo Much!
I’ve been feeling exhausted of late. Stopped my regular 5 day workout schedule. Starting a new 3 day routine with this. Kicked my bytt but felt so good. Fingers crossed this suits me.
Thank you so much for this perfect pick me up to finish the day! I also love strength training as a way of full body fitness, without having to tag on cardio afterwards.
Love the interval timer display on the screen can I ask which one you are using for this?
Have a great Week!
Just finished this. Was super out of breath by the end, too! This was a perfect workout for today. Thank you!
Love your workouts