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20-Minute Full Body: Cardio Sculpt Workout

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Hi Everyone!

I have a new workout for you! One round of today’s workout takes 20-Minutes. During this workout I use a dumbbell (optional), and a chair. This workout incorporates cardio bursts in between each exercise.

I used my interval timer set for 15 Rounds of 30/50. You can also choose to complete this workout for Reps if you prefer.

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

Remember to choose the challenge that is right for you. Whichever format you use be sure to push yourself, and move quickly between each exercise. Take rest as needed, but get back into the workout as soon as you are able to. Above all, focus on form and listen to your body.

Today I went through this workout twice. My first round is the video below, for my second round I did Dumbbell Swings instead of High Knees, to mix up the challenge a bit. I worked up a great sweat. I would have loved to pair this one with a run, but I ran out of time.

Have fun with this workout!

Gambit Loves Workout Time!

*In between each exercise complete 30-seconds Cardio of Choice: High Knees, Kettle Bell (or dumbbell) swings, burpees, or jump rope.

  1. Sumo Pushup
  2. Down Dog Hop-Right
  3. Down Dog Hop-Left
  4. Side Plank Hip Lift-Right
  5. Side Plank Hip Lift-Left
  6. Runner’s Lunge Lift-Right
  7. Runner’s Lunge Lift-Left
  8. Balanced Leg Abduction with Rotation-Right
  9. Balanced Leg Abduction with Rotation-Left
  10. Standing Frog Hop
  11. Dips
  12. Decline Shoulder Tap Pushup
  13. Walk the Plank
  14. Tricep Push-up-Right
  15. Tricep Push-up-Left

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


High Knees

Kettle Bell Swing: Part 1

Sumo Push-up

Down Dog Hop: Part 1

Down Dog Hop: Part 2

Side Plank Hip Lift: Part 1

Side Plank Hip Lift: Part 2

Runner’s Lunge Lift: Part 1

Runner’s Lunge Lift: Part 2

Balanced Leg Abduction with Rotation: Part 1

Balanced Leg Abduction with Rotation: Part 2

Frog Hopper: Part 1

Frog Hopper: Part 2

Dip: Part 1

Dip: Part 2

Shoulder Tap Decline Pushup

Shoulder Tap Decline Pushup

Walk the Plank: Part 1

Walk the Plank: Part 2

Walk the Plank: Part 3

Tricep Push-up: Part 1

Tricep Push-up: Part 2

Stay Hydrated & Repeat if you are up to it!


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