Arm & Leg Sculpt: Home Workout

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Hi Everyone!

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.

This workout is a throwback workout from one of my 30-Day Workout Challenges:

I am officially past my pregnancy due date, so Baby Bender could show up at any time now. I will keep you all posted! I have mentioned this several times, but I am super excited for the workout series I have written for once I am cleared for exercise after the baby comes. I can’t wait to start filming new workouts!

Have fun with today’s workout!

PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness. Jesse is on Instagram: @BenderCrosby1

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


4 thoughts on “Arm & Leg Sculpt: Home Workout

  1. Ingrid

    I finished the bootcamp workout tonight… (over here in Australia). I must say I’m enjoying your workouts, I’ve been following you for the past year. I’m also looking forward to this workout you have just posted. But that will be tomorrow’s workout.

    Oh congrats on baby bender. Can’t wait to read about his arrival, whenever that will be…

  2. Anonymous

    I cant believe you are still working- you are amazing!! I’m a nurse and 35 weeks was my cut off point for all of my boys, And even that was pushing it, there were literally tears before some of the night shifts!!!!
    It really does go to show how exercise and healthy living really does pay off
    When do you plan to go back to work?

    Good luck with your birth, I’m sure it will go smoothly for you.

  3. You are so adorable Melissa. Wishing you joy, patience and ease through your labor. Just wait until you see your son for the first time and you are all united as one Happy and healthy family. Blessings and love to you. Namaste

  4. Andreea

    Hello Melissa, I love your workouts. They are sweaty and fullfill me with endorphines. Can I put you a question?
    One of the best thing you can post on your site is to put a section with clear foods you eat to look so beautiful. I am sure that this will help more people to obtain the body they desire. It is just a propose, although.

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