Full Body Toning Workout: Real Time

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Hi Everyone!

Are you ready to work your entire body? Today’s workout will help shape and sculpt everything! In this workout I used a bench for the Decline Pushup and a barbell for the Warrior Deadlift. If you don’t have weights you can complete the deadlift with body weight only. For the decline pushup you can use a chair, step or other sturdy surface. If you don’t have access to anything you can do a regular Spiderman Pushup.

I haven’t had time to post yesterday’s workout breakdown, but I will be working on that tonight. In the mean time here is a great throw back workout. I completed this one for reps and one round took me 23 Minutes.

Below I have listed the options for reps or intervals so you can customize this workout to your needs. Sometimes I like to go through my workouts for reps instead of time because I often find it more challenging. You can keep up the cardio burn by moving as quickly as you can from one exercise to the next.

Have fun with this one! Let’s keep getting healthier and stronger together every day!


Equipment: Dumbbells or Barbell-If you don’t have anything you can complete the movement with body weight or add some resistance with something from around the house (book bag, water jug, etc). Bench, chair, or step.

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Or complete this workout for intervals: 15 Rounds of 10/50

1. Jumping Jacks
2. V-Up Burpee
3. Squat Jacks
4. Mountain Climber
5. Lunge Reach (right)
6. Lunge Reach )left)
7. Moon Goddess
8. 3 Part Abs
9. Leg Lift Abs with Hand Press
10. Warrior Deadlift (right) (I used 75 pounds)
11. Warrior Deadlift (left)
12. Weighted Squat
13. Decline Pushup with Knee
14. Jump Kick (right)
15. Jump Kick (left)

Repeat 1-3X


8 thoughts on “Full Body Toning Workout: Real Time

  1. Anonymous

    This one kicked my a$$ – I don’t know if it is because you say at the beginning that this is gonna be a tough one and that set the for me??? I did the 20 reps like you did. I had to omit a few that were too tough. I did standing side leg raises instead of the goddess squat size floor tap & the v up to plank jump up thingee was nearly impossible but I did manage a few – I am a sweaty mess. Could only do one round. Thanks for kicking my a$$ 🙂

  2. O.M.G.!!! I work out with you every day…..and this is one that I am going to keep repeating for sure. (Mainly so I can work up to keeping up with you on certain moves. Decline Pushup w/ Knee, anyone?) Wowzas! Love this one for sure because I have some goals to strive for! Thanks for all you do. You’re AWESOME. 🙂

  3. Sallina

    I truly appreciate you & your challenging HiiT workouts & share with my on line buddy’s at No Excuse Moms 40+>>!! we did your 10 & 12 min Ab workout in am before work, then our regular workouts later after work!!Thank you thank>Your Awesome!! Sallina

  4. Jessica Turcotte

    Hi Melissa,
    Thank you for your contribution to people obtaining a happy/healthy lifestyle. I have been working out to your videos four about 5 months and throughly enjoy them. I have had three pregnancies, and my last one was a set of twin girls that are a year old. I have found that although I’m strengthening my core, my upper and lower back feel weak and tired most days. I drive a lot for work (100+) miles a day. I have poor posture and I find that I tend lean forward with my head and hunch my shoulders. Do you have any recommendations on which exercises might help? Sorry for the long post

    • benderfitness

      Absolutely! It sounds like you need a combination of stretching and strengthening. I recently created a program for Jesse to strengthen his posture for running. I will put together a post about it, because I think it will be perfect for you. 🙂

  5. kerrigan007

    I’m sweating like crazy! It doesn’t help that it’s soooo hot in here actually (30 C!). It was fun, I loved the Moon Goddess and felt it a lot in my obliques.

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