Sculpt & Sweat Workout: Quick Workout with Dumbbells

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Hi Everyone!

It’s workout time! Grab a pair of dumbbells and you will be ready for today’s workout. If you don’t have dumbbells you can do the exercises with body weight, but the added resistance will increase the intensity.

I filmed this workout for reps, but you can also choose to do it for time. If you go for time, watch the video first to make sure you understand the form for each exercise. Even as we get faster with our workouts, and are able to get in more reps we do not want to sacrifice form. Proper form prevents injury and maximizes the benefit of the exercise.

I mentioned on my Facebook Live post: Starting this Sunday I will be adding a new workout page with the workout schedule for the week. It will let me have the workouts ready, and on a better schedule so you can always follow along. You are still free to choose one of the other 700+ workouts on this page, but that way you will always have an option if you are in a hurry.

Look Forward to More Meal Prep Ideas!

I am getting the filming done ahead of time, so there will be more new workouts each week. For anyone who has been kind enough to support us on Patreon, you will still have early access to the workouts before they are posted on my blog, as a way of saying Thank You! for going above and beyond to help support BenderFitness.

I have some other fun surprises in the works too! 🙂 I decided to hold off on my next DietBet challenge until January. So anyone with weight loss related goals for the New Year can stay tuned for that.

Have fun with today’s workout! I have new ones scheduled to start on Sunday! Thank you for joining me for today’s workout, and for being part of Team Bender as we all get stronger and healthier together!


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated:

You can set your timer for 20 Rounds of 10/50 Second intervals to repeat this as a HIIT workout, and go through the entire list 2-3X. Or complete the workout for reps as listed below. 

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Squat Rotation
2. Sumo Squat Kick
3. Weighted Bridge
4. Ninja Tuck Jump
5. Chair Pose Side Kick
6. Plank Jack Frogger
7. Twisting V-Up
8. Mountain Climber
9. Tick Tock Abs
10. Plank Leg Lift

4 thoughts on “Sculpt & Sweat Workout: Quick Workout with Dumbbells

  1. Jen

    Hey Melissa,
    Just wanted to give you a heads up that I’m still not receiving your email updates. I’ve resubscribed, but I didn’t get an email for this latest one. I’m subscribing again, using a different email address…I’ll see how that works. Thanks so much! Happy Holidays!


    I really enjoyed this as repetitions. What a great routine. I feel it from head to toe. Thank you for posting this one, it is going in my favourites. Oh and no way could I do 20 ninja tuck jumps. You are amazing. One day I will though.

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