Hello Everyone!
We have around 1000 unique home workouts on this site, which can be overwhelming if you aren’t sure where to get started. So this week I put together a list of 5 home workouts to try this week. Having a schedule to follow can simplify your planning and help you stay on track.
Each of the workouts in this week’s schedule takes 30-Minutes and none of them require any equipment. Just have some space (and a yoga mat if you have one) and you are ready to go. You will find each full length workout video and the exercise breakdown listed below, as well as a link to the original workout breakdown and photo tutorial.
Let me know how you do with this week’s workout schedule and if you have a favorite workout on the planner this week!
Melissa
You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness
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.
Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com
Workout 1: Core + Cardio Burn – No Equipment Exercises
Original Breakdown: https://www.benderfitness.com/2020/05/total-core-and-cardio-workout-no-equipment.html
- Leg/Hip Lift
- Lunge Jumps
- Side Plank Elbow Tao: Right
- Side Plank Elbow Tap: Left
- Side Scissor: Right
- Side Scissor: Left
- Side Plank Ankle Tap: Right
- Side Plank Ankle Tao: Left
- Double Hop Lunge: Right
- Double Hop Lunge: Left
- Plié Jump Side Kick: Right
- Plié Jump Side Kick: Left
- Warrior III Tap: Right
- Warrior III Side Tap: Left
- Down Dog Lift: Alternating
- Side V-Up: Right
- Side V-Up: Left
- Knee Drop Boat
- Push-up Jack
- Sit Thru Burpees
Workout 2: Total Body, No Equipment 30-Minute Workout + Cool Down Stretch
Original Breakdown: https://www.benderfitness.com/2021/01/total-body-no-equipment-30-minute-home-workout-with-cool-down-stretch.html
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
Workout 3: Total Body HIIT
Original Workout Breakdown: https://www.benderfitness.com/2019/03/total-body-hiit-best-no-equipment-workout.html
Interval Timer: 28 Rounds of 10/50
- Lunge to Knee: Right
- Lunge to Knee: Left
- Low Jacks
- Pendulum Squats
- Side Jumps
- Mountain Climbers
- Rock the Boat
- Push-up Holds
- Side Plank Knee Rotation: Right
- Side Plank Knee Rotation: Left
- V-Slip
- Curtsy Lunge
- Burpees
- Beast Reach
- Sit Thru
- Super Swim
- Heel Tap Plank
- Side Plank Frogger
- Reverse Plank Glute Tap
- Cheek to Cheek Plank
- Warrior III Heel Pulse: Right
- Warrior III Heel Pulse: Left
- Plié Lean: Right
- Plié Lean: Left
- Chair Pose Hop
- Hydrant Heel Press: Right
- Hydrant Heel Press: Left
- Plank Press to Dolphin
*Cool Down and Finish with some Stretching
Workout 4: Total Body Low Impact Interval Workout (LIIT)
Original Breakdown: https://www.benderfitness.com/2018/10/total-body-no-equipment-workout-low-impact-interval-training-liit.html
- Low Impact Burpee
- Pendulum Squat
- Runners Lunge Pulse – Right
- Runner’s Lunge Pulse – Left
- Crunch and Tap
- Heel Tap Leg Lift
- Side Plank Reach – Right
- Side Plank Reach – Left
- Hip Tap – Right
- Hip Tap – Left
- Leg Series – Right
- Leg Series – Left
- Elevated Leg Adduction – Right
- Elevated Leg Adduction – Left
- Sumo Push-up
- Triceps Push-up – Right
- Triceps Push-up – Left
- Reverse Plank Step Out
- Hip Thrust – Right
- Hip Thrust – Left
Repeat 1-2X
Workout 5: Full Body, No Equipment
Original Breakdown: https://www.benderfitness.com/2019/09/30-minute-full-body-workout-no-equipment-great-results.html
Set Your Interval Timer for 23 Rounds of 35/45.
- In/Out March
- Cross and Swing-Right
- Cross and Swing-Left
- Butt Kicks
- Alternating Toe Touch Reach
- Jump Squats
- Butterfly Glute Bridge
- Warrior III-Right
- Warrior III-Left
- Low Jack
- Burpee
- Sumo Push-ups
- Tricep Push-ups-Right
- Tricep Push-Ups-Left
- Rib Hug Plank
- Side V-Up or Knee Up-Right
- Side V-Up or Knee Up-Left
- Heel Slides
- Bird Dog-Right
- Bird Dog-Left
- Goddess Stretch
- Lunge and Reach-Right
- Lunge and Reach-Left
Repeat up to 3X.