Arm & Leg Sculpt: Home Dumbbell Workout

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Hi Everyone!
I am playing catch-up to get the newest workouts posted again! Last night I did a 5-Mile run outside followed by a 90-Minute Ballet lesson. In my Ballet class we focused on flexibility yesterday so I got in some great stretching.
This workout is an oldie, but I have great new workouts planned to film tonight and tomorrow. 
In the meantime you can try this workout. 
 Today’s workout is focused on building strength and definition to the arms and lower body. One round took me about 12 minutes. I followed it up with jump roping.  I did 500 jumps over my jump rope, which took between 3-4 minutes. 
This workout can be repeated if you want a longer, more intense workout. 
I used two 20 lb dumbbells, and my barbell is 75 lbs. Choose a weight that is challenging for you, and focus on using appropriate form. 
I am starting to feel changes in my endurance and energy throughout the day. 
Once you complete your workout don’t forget to check in on FacebookInstagram, or Twitter:)
Enjoy the workout!
PS Fit Fashion: Workout Pants and Sports Bra are from, and you can get 15% off your entire order with the code BenderFitness at checkout.


Click the link to get your own Gymboss Interval Timer!

Equipment: Dumbbells and Barbell. 

*Select a weight that challenges you, but you can maintain good form with. If you don’t have a barbell, complete the exercises with dumbbells. If you don’t have dumbbells you can find something around the house (a gallon of water weights about 8.3 lbs). 

1. Curl (right)
2. Curl (left)
3. Plank Row (right)
4. Plank Row (left)
5. Tricep Extension
6. Squat and Press
7. Deadlift
8. Squat
9. Warrior Deadlift (right)
10. Warrior Deadlift (left)
11. Side Lunge (right)
12. Side Lunge (left)

Repeat 1-3X


9 thoughts on “Arm & Leg Sculpt: Home Dumbbell Workout

  1. Hi melissa!! Love your workouts! ! They are fantastic…. any chance you could put up a workout specifically for inner thighs?? That would be great. From a fan in Ireland! ☺☺

  2. Bryan bender

    Hi Mellisa,

    I’ve gotten a couple emails that are definitely meant for you. I have responded to them and pointed them to your website.

    One is looking for advice so I want to be sure it gets to you.


  3. Started following your workouts. Wanted to perform the 8 minute workout everyday for the abs! I should be able to do that since I am not lifting and my heavy workout days which involve some lifting are only twice a week? Thx!

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