21-Minute Full Body Workout: Total Body Sculpting with Weights

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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- @BenderFitness or www.facebook.com/MelissaBenderFitness. It helps others come up with new ideas!

Another option is to substitute cardio bursts for the weighted exercises (High Knees or Burpees), but I definitely recommend the weighted variation as it will help you sculpt and strengthen your body & give you a major calorie burn. 

I am filming a new workout (or two) this morning so if you check back later there will be a brand new Body Weight HIIT workout posted.

Have fun with today’s workout & I hope you work up an awesome sweat!

Fit Fashion: My Outfit today is from www.affitnity.com and you can get 15% off of your total order with the code BenderFitness at checkout. 

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

7 thoughts on “21-Minute Full Body Workout: Total Body Sculpting with Weights

  1. Kell

    Wow… okay so that was a sneaky workout! I was thinking at the beginning that maybe twice through… but then it upped its level and I was drenched ….. yoga time for me, now… need to stretch it out!

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