Postpartum & Beyond: Week 6: Workout 37: Arms & Back Sculpt

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Hi Everyone!

Are you ready to sculpt and strengthen your arms and back?

I posted the Arm/Back Workout below that we did in Week 4. I was supposed to film a new arm workout yesterday, but instead I ended up repeating the 20-Minute Fat Burning Tummy Sculpting Workout from earlier in the week.

This workout is best paired with 30-Minutes Cardio of Choice, or repeated up to 3X. If you are feeling super energized you can repeat the workout and pair it with easy cardio! Remember, easy cardio means that your body is moving, but you aren’t working at an effortful pace. It’s about building more blood volume and oxygen receptors so that your breathing and endurance improve. It’s also about getting your blood flowing throughout your body to work out any stiffness.

As we wind up Week 6 of the 6-Week Workout challenge how are you feeling? Do you feel stronger than when we started?

I definitely notice an improvement in my strength and endurance. Things that were very difficult for me at the start of the challenge are getting easier. I still have some work to do, and I need to keep myself on track with my workout consistency, but I am making progress every day.

It’s trickier to schedule my workouts, because my son’s schedule isn’t always 100% predictable. That doesn’t mean it’s impossible to make it happen. It just takes more effort to get it in.

Have fun with today’s workout. I still have a new one headed your way!

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

Week 6 Workout Schedule:

  1. Full Body Sculpting Workout + 30-Minutes of Easy Cardio
  2. Active Rest Day
  3. 20-Minute Fat Burning, Tummy Sculpting Workout + Moderate Intensity Cardio
  4. Interval Cardio Day
  5. Arms/Back + 30-Minutes of Easy Cardio
  6. Rest Day
  7. Full Body Workout+ Easy Cardio


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


10 thoughts on “Postpartum & Beyond: Week 6: Workout 37: Arms & Back Sculpt

  1. Hi Melissa!

    You look great!! Complimenti 🙂 I wanted to thank you for your videos on stretching, they turned to be very useful for me. Since I’ve been doing your stretching series some of my yoga poses improved a lot (especially hip-openers). Everything you recomend turns to be incredibly efficient. And you workouts are simply fantastic! Thank you and have a great weekend with your beautiful family! 😉

  2. Lisa

    Hi melissa! will you be doing another series after this 6 weeks? Our babies are within days of each other so I’m right in line with where u are at in terms of getting strength and endurance back. I love following you and ur videos. Keep me coming I’m a fan for life!

    • benderfitness

      I will definitely be filming new workouts! 🙂 No stopping this mama!

      Congratulations on your little one. Being a mom is the best thing ever.

  3. Jen

    Hi Melissa,
    I just started your 6-week program yesterday — it’s amazing, totally kicked my butt so far!! I had a quick question, I’m finding that after I’ve completed your workouts, I’m depleted of energy and my supplemental cardio afterwards is really hard. I’m able to get through 30 minutes but I feel like I should have more energy. I’m wondering if I’m either eating too little, not eating the right kinds of food before a workout, or if the time of day effects me? Do you have any suggestions/recommendations? Thank you so much!

    • benderfitness

      It’s possible that you just have to eat more, or have more carbs and proteins prior to your workout. What are you having pre-workout?

      • benderfitness

        Those are right on track for meals. Are you a caffeine drinker? I find that when I am tired a little bit of coffee pre-workout really gives me a boost.

        • Jen

          Ok great, that’s good to hear! And yes I am a coffee drinker, didn’t even think of trying that!! Thanks again Melissa, I appreciate your insight and generosity in sharing so much information and fabulous videos! 🙂

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