HI Everyone!
It’s that time again…..Workout Time! Today’s workout is a 15-Minute Full Body Workout. Grab a couple of dumbbells, and a chair (or some place to put your foot for one move) and you are ready to go. If you don’t have equipment, grab a water bottle or something for resistance. You can always modify to use whatever you have at home.
If you use an alternate piece of equipment comment and let us know what it is. That way if anyone else is struggling you might give them an option they didn’t think of.
I filmed the workout below in October. I am feeling so much stronger, and healthier now. It’s amazing the difference that 4-months can make in your fitness level! At that point I was only 3-months postpartum, and I am now 7-months postpartum.
This is the first week that I have successfully started a consistent running program again. I started teaching a Kinesiology class on Jogging at Penn State Beaver. I have been wanting to get my running program back on track, and this was just the motivation that I needed. I am a firm believer in practicing what you preach.
My running week has looked like this:
Saturday: 4+ Miles (my watch died so I am not sure exactly how long the distance was)
Sunday: 7 Miles.
Monday: 3.2 Miles.
Wednesday: 3.2 Miles.
Friday: Between 3-4 Miles Scheduled.
It feels so good to be running consistently! I thought that I would be sore or tired, but my HIIT workouts have really kept my fitness level on track so I haven’t had any issues. My two shorter runs (3.2 miles) I maintained between an 8 min/mile and 8:30 min/mile pace. My half marathon pace average is about an 8 min/mile so I have some work to do, but I am not as far off as I had imagined.
Have fun with today’s workout. Next week I have help from my sister so I can film some new workouts, and I will be filming on either today or tomorrow AM. So brand new workouts are on the horizon!
Melissa, Jesse & Maverick
PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 If you want to see more baby photos of Maverick on Instagram: @MaverickBender
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
Buy a Gymboss now. Timer Set for 5 Rounds of 10/50.
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*Each Section will take 5 minutes. You can pause the video and grab some water in between sections. * Be sure to have your dumbbells and a chair (or someplace to put your foot during Split Squats) ready for this workout.
Section 1:
1. Romanian Deadlift
2. Split Squat: Right
3. Split Squat: Left
4. Warrior Deadlift: Right
5. Warrior Deadlift: Left
Section 2:
1. Reverse Plank Step Out
2. Side Plank Reach & Drop: Right
3. Side Plank Reach & Drop: Left
4. Hip Lift Hook
5. Temple Tap Abs
Section 3:
1. Alternating Lunge & Curl
2. Squat & Press
3. Pushup Row: Alternating
4. Runner’s Lunge with Tricep Kickback: Right
5. Runner’s Lunge with Tricep Kickback: Left
Repeat 1-3X
I found while visiting my husband out of town in our camper that a laundry detergent jug works great. The more loads it will wash the better and heavier it is! Lol
I really loved this workout especially the last section. I love working multiple muscles together. Thanks Melissa!
I have a diastasis, are all of the leg & arm exercises in this workout alright to do? I thought I could just do your postpartum moves instead of the ab section of this workout.
Substitute the Diastasis Safe Exercises for the core section. You can do the reverse plank, and side plank without the hip drop. For the Hip Lift Hook and Temple Tap pick a variation from: Diastasis Safe Core Exercises
2 rounds. I had to split them up because my little girl wanted to hangout with me all morning and skip her nap lol. I plan on doing a 3 mile run later on. Your workouts are great because they are only 15 minutes long and I can fit them in multiple times throughout the day if I need to when I can’t get a solid hour.
I grabbed some books instead of the weights. I figured it would be better than not using any weights.
I am 7 weeks postpartum and held my baby for as long as I could before he began crying. I love how this was broken in three different parts. I would complete a circuit then sit and breastfeed. Then continue the next section after my baby fell asleep. It took an hour to complete two sets, but it was a great workout. Thank you!!
Congratulations! I love that you made it happen. That’s commitment, and determination. Enjoy that little one. <3