Lean & Sculpted Arms Home Workout and 30-Minute Yoga Flow

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Hi Everyone!

It’s workout time! Tonight I will be teaching a 60-Minute Yoga Class. I posted two workouts below. The first workout is a Lean & Sculpted Arms Workout.

For the Arm workout you will need dumbbells, or something to add resistance to your workout. It is focused on strengthening and sculpting your arms.

The second workout is a 30-Minute Yoga Flow. You can choose to combine both workouts, or pick one to do today. For the yoga flow, don’t let the arm balance (crow pose) in the picture below scare you. It is an optional pose, and I demonstrate some preperatory movements prior to going into the pose. You can skip the pose and come back to it when you are ready. When I teach this pose, sometimes students feel more comfortable trying it with a small pillow in place, and me spotting them close by.

crow pose

I hope you enjoy toy’s workouts! It has been crazy busy here, but I will be catching up on filming. I have several new Boot Camp Workouts to share with you all.

Have fun!


PS Give yourself a pat on the back for showing up here to workout again today (or for the first time today). Consistency is the key to results and creating a healthy lifestyle. Just showing up is a huge part of the battle.

PPS You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness

Complete 8-15 reps per exercise. 30 second plank between exercises. 

1. 90 Degree Dumbbell Curls
2. Forearm Plank
3. Dumbbell Press
4. Forearm Plank
5. Supine Dumbbell Extension
6. Forearm Plank
7 Tricep Extension
8. Forearm Plank
9. Alternating Deltoid Raise
10. Forearm Plank
11. Bent Over Row
12. Forearm Plank
13. Deadlift
14. Forearm Plank
15. Dips

Repeat 1-3X.


30-Minute Yoga Flow






2 thoughts on “Lean & Sculpted Arms Home Workout and 30-Minute Yoga Flow

  1. Anonymous

    I did this workout tonight in combination with the arm workout… I haven’t done yoga in quite some time– I had forgotten how much strength it takes for some of the moves! Great work out! Thanks so much!

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