30-Minute Full Body Home Workout

Hello Everyone,

Welcome to today’s workout. This 30-Minute Full Body Workout can be done for time or reps. You will find the breakdown and full length workout video below. For equipment: grab a chair or something sturdy you can sit on, and a dumbbell or household item to add some resistance to this workout.

I really like this workout, because it’s a great full body routine. It maximizes the results of your workout in only 30-Minutes.

New Workout Challenge

This month, I am running a Member’s Only Fit at Home workout challenge. We just finished up the Confidence Challenge and are moving into a new month full of new workouts. If you want to join this month’s challenge you can go here to preview the workout list and sign up for the program: https://www.melissabenderfitness.com/categories/fit-at-home

Using Goals to Stay Focused on Your Health

In the fitness and wellness community we often say the words “It’s a lifestyle” or “create a healthy lifestyle.” It’s repeated so often, because it’s true. If your goal is to lose five pounds, and you achieve your goal what happens when that goal is over? Do you revert to old habits? Has losing that five pounds had a significant impact on your overall health? Where do you go from there?

Sometimes goals with an end point mean the end of someone’s fitness journey. That’s why the oft repeated phrase It’s a lifestyle becomes important. However, using goals to stay motivated, interested, or just move you forward on your journey of healthy habits can be motivating and keep things fresh.

I work out for health, longevity, mobility and to create the healthiest future possible. All of that is true. Sometimes, I like to incorporate new goals to keep things fresh, like running a faster 5K, doing a 30-day challenge or participating in a fitness competition. It doesn’t mean that I quit working out when my goals are met. It’s just a fun way to keep myself challenged.

Take a moment today to pick a goal to challenge yourself with. Make it realistic, and set a timeline to work on this goal. Write it down and tell someone what you are doing. It can help you get motivated and stay consistent.

See you soon with a new workout! If you haven’t tried my recent Full Body Resistance Band Workout, be sure to check it out here: https://www.benderfitness.com/2023/08/full-body-resistance-band-workout.html

Melissa

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Interval Timer: 20 Rounds of 40/50

Reps: Beginner: 10 Reps, Intermediate: 15 Reps, Advanced: 20 Reps with 40-60 seconds of cardio between each exercise.

*Perform Cardio Burst of Choice between each exercise: High Knees, Jump Rope, or Burpees*

1. Curtsy Lunge & Curl-Right
2. Curtsy Lunge & Curl-Left
3. Down Dog/Dolphin Press
4. Sit to Stand Thigh Sculpt-Right
5. Sit to Stand Thigh Sculpt-Left
6. Side Plank Leg Lift-Right
7. Side Plank Leg Lift-Left
8. Windshield Wiper Dips
9. Lunge Jump Squats
10. Down Dog Toe Touch Stretch-Right
11. Down Dog Toe Touch Stretch-Left
12. Pretzel Lift-Right
13. Pretzel Lift-Left
14. Squat to Curtsy Lunge Kick-Alternating
15. Warrior Deadlift to Row-Right
16. Warrior Deadlift to Row-Left
17. Side Plank Hold-Right
18. Side Plank Hold-Left
19. Single Leg Frogger Pushup
20. Wood Chopper-Alternating

Repeat 1-2X