21 Minute Full Body Workout: Total Body Sculpting

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Hi Everyone!

I have a great workout for you today! This is a full body workout that incorporates weights and body weight exercises. It will help you burn fat, build lean muscle, and shape your entire body. 

In today’s workout I used a 75 lb barbell. If you don’t have a barbell, you can use dumbbells, or complete the exercises with body weight. If you don’t have weights, but you want to increase the challenge you can find something around your house (water jugs, canned food, etc). If you get creative with your weights, tag me in your photos on Instagram or Facebook. It helps others come up with new ideas!

Today’s Fitness Fashion is a sneak peek from Affitnity’s newest line. One of the perks of being an Ambassador is getting the latest fashion before it’s even released for sale! The other perk is that BenderFitness fans always get 15% off of their total purchase with the code: BenderFitness at check out. There are several other brand new styles that I can’t wait to wear this week! It might sound silly, but new workout clothes motivate me to work out. 

Affitnity’s website: www.affitnity.com

Let me know what you think of the workout! 


Click the link to get your own Gymboss Interval Timer!
Set your time for 18 Rounds of 30/50. 

1. High Knees
2. Diagonal Leg Cross (right)
3. Diagonal Leg Cross (left)
4. Scissor V-Ups
5. Mountain Climbers
6. Squat Jumps
-Squat & Press
7. High Knees
-Squat & Press
8. Chair Pose
-Squat & Press
9. Mountain Climbers
-Squat & Press
10. Crunch & Tap
-Squat & Press
11. L-Leg Lifts (right)
-Squat & Press
12. L-Leg Lifts (left)
-Romanian Deadlift
13. High Knees
-Romanian Deadlift
14. Tuck Jump
-Romanian Deadlift
15. Pushup to Side Plank
-Romanian Deadlift
16. Knee Drop Plank
-Romanian Deadlift
17. Mountain Climbers
-Romanian Deadlift
18. Frogger to Wide Leg Pushups

Repeat 1-3X
Optional: Pair with 20-30 Minutes of Cardio. 

Dead Lift: Part 1

Dead Lift: Part 2

High Knees

Diagonal Leg Cross: Part 1

Diagonal Leg Cross: Part 2

Scissor V-Up

Mountain Climber

Squat Jump: Part 1

Squat Jump: Part 2

Squat & Press: Part 1

Squat & Press: Part 2

Squat & Press: Part 3

Chair Pose

Crunch & tap: Part 1

Crunch & tap: Part 2

L-Leg Lift: Part 1

L-Leg Lift: Part 2

Romanian Deadlift: Part 1

Romanian Deadlift: Part 2

Tuck Jump

Pushup to Side Plank: Part 1

Pushup to Side Plank: Part 2

Pushup to Side Plank: Part 3

Knee Drop Plank

Frogger to Wide Leg Pushup: Part 1

Frogger to Wide Leg Pushup: Part 2

12 thoughts on “21 Minute Full Body Workout: Total Body Sculpting

  1. Anonymous

    Improvised with a 40lb bag of dog food :). This was a great work out! Thanks Melissa and Jesse for helping so many people lead healthier lives. I have passed your site on to many other.

  2. Anonymous

    That was an amazing workout! Thank you so much for sharing your passion for fitness with us – you continue to inspire and motivate me. My heartfelt appreciation to you and your hubby.

  3. Cheryl N.

    I’m trying this one tonight Melissa! This looks amazing! So perfect for a girl who lifts very heavy 90% of the time! I need to throw in more HIIT to keep my fat burning and this incorporates the best of both worlds. Thank you!! I would love to see you do more routines like this. I love the body weight stuff, but sometimes I just want to get all my lifting and sweating in at once 😉

  4. Totally loved this one Melissa! Working on a bigger booty so this will do the trick. I only had time to go through once but I went for a 2 mile run first. Next time I’m doing 2 rounds. Thank you.

  5. Mind Bender-ing how awesome you guys are. Round 2 was a bit shaky, (and bake-y since I workout in the attic) but I’m definitely doing this again! Thank you for all your sweat and tears!

  6. Erin

    Girl!!! This is my 2nd time doing this workout & I just love it! I mean I love all your workouts but this one is probably close to being my favorite! I wore my heart rate monitor and I burned 220 calories! I used 2 – 25lbs dumbbells phew Thank you so much!

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