Postpartum & Beyond: Week 4: Workout 26: Upper Body Sculpt

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Hi Everyone!

Today is an Upper Body Day! I have an Arm Workout posted below to help sculpt, shape and strengthen your arms. I mentioned in my Facebook Live post that I am behind in filming today. (Update: The new workout video is posted below!) It was a hectic day, and I was thrown off my schedule. We may get to film the workout tonight, but most likely it won’t happen until tomorrow. That means I have a throwback workout posted below. We have Maverick’s bedtime schedule down pat, but his daytime routine has been thrown off a bit since his doctor’s appointment earlier this week.

This post will be updated with the new workout. I will be switching my rest day from tomorrow to today. You can see the schedule below. Days 5 and 6 are going to be swapped for me, and the new full body workout will be up on Saturday.

Week 4 Workout Schedule:

  1. Lower Body Sculpt & Fat Blast: 20 Minutes Per Round + 30-Minutes of Easy Cardio
  2. Interval Cardio Day
  3. Tighter Tummy Workout + Moderate Intensity Cardio
  4. Rest Day
  5. Arms & Upper Body + 30-Minutes of Easy Cardio
  6. Rest Day
  7. Full Body Workout + Easy Cardio

During my Facebook Live post I asked what you would like to learn more about. I am going to try and do a combination of video, and blog post answers on different topics each week. I have a book where I am keeping a list of topics that people have requested more information on.

Also, Sunday Run Day topics will be starting this week. Jesse is going to be addressing different running topics, techniques, running workouts, stretches, etc, each week. If you have specific questions for him let us know, and I will start a list of questions for him as well.

Enjoy today’s workout! I will update this post with the new one as soon as it’s up!

PS I am on social media as @BenderFitness, and on Facebook as @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

Buy a Gymboss now. Set Your Interval Timer for 10 Rounds of 30/50. 
*30 Seconds of Cardio before each exercise.*

1. Skier
2. Bent Over Reverse Fly
3. Bent Over Row-Right
4. Bent Over Row-Left
5. Bicep/Deltoid Squeeze
6. Lat Press/Pull
7. Reverse Curl
8. Tripod Press
9. Weighted Shoulder Rotation
10. Curl, Press & Drop

Repeat 1-3X and add 30 Minutes of Easy Cardio.

Equipment: 2 Dumbbells

Buy a Gymboss now.  Set Your Timer: 30/50: 30 Seconds Cardio, 50 Seconds Max Reps

1. Lunge and Curl (right)
2. Lunge and Curl (left)
3. Chair Pose Tricep Extension
4. Bent Over Row with Kickback (right)
5. Bent Over Row with Kickback (left)
6. Reverse Lunge Fly
7. Plank Down Dog Drag
8. Weighted Sit-up
9. Weighted Side Plank
10. Weighted Side Plank
11. Romanian Dead Lift

Repeat 1-3X

Lunge and Curl
Reverse Lunge Fly
Weighted Side Plank
Row with Kick Back

13 thoughts on “Postpartum & Beyond: Week 4: Workout 26: Upper Body Sculpt

  1. Anonymous

    melisa podras traducir tus ejercicios en castellano .Soy Argentina y adoro tus ejercicios basicamenta necesito saber si se deben repetir las rutinas ,que son cortas , cuantas veces a la semana deberia hacer las rutinas y tu plan de alimentacion gracias y disculpa las mlestias

  2. Chris

    I am loving the workouts!! Feel myself getting stronger and firmer. Started out ‘walking’ through the workouts but now am getting through and possibly doing another workout when there is time. Thank you so much for your generosity in sharing your workouts!

  3. Melissa, does it matter if I do the cardio before rather than after? A question for Jesse: I am working up to a 10k, but find that my ankles are pretty sore after a long(ish) run – I have high arches and my stance is severely pronated 🙁 I am hoping he has a miracle cure 😀

  4. These are great! I’m “almost” postpartum (3rd trimester with baby#3) and I’m bookmarking these to use after baby. Exercise is as much to me about stress relief as being fit, so the thought of taking six weeks OFF after a baby sounds terrible (to me!). So, I love that you are making this series of safe exercises you can do in the postpartum weeks. 🙂


  5. Anonymous

    Jesse and Melissa: have you ever had IT band syndrome? I current have this, however, it appears to be pretty well controlled by the knee band I wear when I run. Are there other methods to stop this? What stretches do you recommend? Any other information would be great! Thank you!

  6. Vikki

    I love this one!! Bookmarked as a favorite!! So many different exercises to work the arms in different ways that I have never done. Major difference in the arm fatigue!

  7. Jen

    i did each of these workouts once and i am sweating!!! awesome!!! just curious on average how many calories does one burn in 30 minutes doing these back to back. thanks melissa you are amazing 😉

    • benderfitness

      It varies from person to person, but with most of my workouts I burn around 10 calories per minute, so around 300 for 30 minutes, give or take 40 in each direction.

  8. Jen

    ok cool, thanks. i’m trying to figure out what to enter into MFP for the various workouts i do with you including the extra cardio, so having kind of a baseline is helpful…it’s difficult though, i go pretty conservative because i don’t want to give myself too much credit haha 😉

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