Hi Everyone!
Let’s get our week started right, with a new Total Body Workout. This no equipment workout can be done anywhere. This routine can easily be transitioned into a Low Impact workout by substituting Marching in Place for High Knees.
We have some fun and challenging new workout moves, interspersed with some BenderFitness classics. So let me know in the comments if there is a move that you definitely want to see return in a future workout.
Remember to push yourself for maximum repetitions with good form! It’s fine to get sweaty and out of breath during your workout. In fact, that’s the zone you want to push yourself too. Varying your intensity during your workout will help you push through any plateaus as you continue to progress your fitness journey.
New Workouts This Week:
This week’s workout schedule is being shifted a bit. Instead of Sunday, Tuesday, Thursday: this week I am posting workouts Monday, Wednesday, Friday. Everything has been pushed back because I am working with a new video editing program. I’m learning new things (like adding a timer to each segment of the workout), but the editing, processing, upload, etc. process is taking me much longer.
So I apologize in advance if I have to shift this week’s schedule any more, but I think that gives me enough time to work on the videos and get them uploaded. Hopefully as I become more familiar with the program I will become more efficient at the video editing.
I hope you all enjoy the workout! Let me know what you think!
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 keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.
The Workout:
Set your interval timer for 20 Rounds of 35/50.
- Lateral Stretch to Elbow: Right
- Lateral Stretch to Elbow: Left
- Knee to Chest Squat: Right
- Knee to Chest Squat: Left
- Leg Extension to Elevated Squeeze: Right
- Leg Extension to Elevated Squeeze: Left
- Monkey (Pike) Pushup
- Beast Rotation: Right
- Beast Rotation: Left
- Reverse Table Squeeze/Stretch: Right
- Reverse Table Squeeze/Stretch: Left
- Tricep Push-up: Right
- Tricep Push-up: Left
- Temple Tap Abs
- Single Leg Reach: Right
- Single Leg Reach: Left
- Prone Scapular Glide
- Prone Heel Press
- Hip/Elbow Tap: Right
- Hip/Elbow Tap: Left
Cool Down Stretch
Photo Tutorial:
Lateral Stretch: Part 1 
Lateral Stretch: Part 2 
Knee to Chest Squat: Part 1 
Knee to Chest Squat: Part 2 
Leg Extension to Elevated Knee: Part 1 
Leg Extension to Elevated Knee: Part 2 
Monkey/Pike Push-up: Part 1 
Monkey/Pike Push-up: Part 2 
Beast Rotation: Part 1 
Beast Rotation: Part 2 
Knee to Chest Press: Part 1 
Knee to Chest Press: Part 2 
Tricep Pushup 
Temple Tap Abs: Part 1 
Temple Tap Abs: Part 2 
Single Leg Reach 
Prone Scapular Glide 
Prone Heel Press 
Hip/Elbow Tap: Part 1 
Hip/Elbow Tap: Part 2
Dear Melissa, thank you very much for another great workout! I got really sweaty 😀
It’s nice to have the timer in the front now. And the cool down is also a nice add!
I am working out with you now for so long time – about 9 years !! It makes so much fun with you, you are motivating me and the results of my body and well being are so great, losing weight, forming and strengthing the body!
Thank you very much, great keep it up 🙂
Love the cool down stretches at the end and the timer on the screen!
Your workouts r.awsum…pls. make them daily
Thank you, thank you, thank you, Melissa! This is my first post vaccination strength workout and all went well. I loved the 5 second sprint & being a runner, I did try for 10 seconds. I’m xc skiing easy for an hour, and that will be enough OR maybe I’ll do this again. Probably will just be gentle this week.
Also, wanted to mention that I do not wish for a daily workout because I only do strength 2 or 3 x/week, and do aerobic on the days between. That gives myThank muscles time to recover and get stronger. If I ever want more, I just go visit your bazillion workouts from the past, to keep it fresh.
Thank you, again!