Total Body Workout: Sculpting and Fat Burning Exercises

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Hi Everyone!

Welcome to today’s workout. I have three short workout videos for you today. Each video is between 5-10 minutes long. Quick workouts can be easier to customize and fit in throughout the day.

You can choose to go through each workout once, or repeat any of the workouts to make it a longer, more intense routine.

The struggle is real: Lately, I have really been struggling to get in my workouts. Last week I wasn’t able to film any new workouts because we couldn’t find a baby sitter due to the holidays. It feels like every time I get my workouts and consistency on track something happens to throw me off track again. It’s like the old Paula Abdul song: “I take two steps forward, I take two steps back.”

To add to the issue I was having back pain and a muscle spasm in my low back. I couldn’t get rid of it, until I finally started my split stretching routine. I can still feel some tightness there, but I will continue to do my stretches.

New Workout Challenge: I am planning a new workout challenge. It helps me to stay on track, and it will be a great way to jump start our fitness goals together through the new year. I will be posting more about the challenge as I cement the details.

What are your holiday goals? Let me know in the comments below. I have so many fitness related goals that it feels a little overwhelming, but I am going to put together a list and share it with you. We can achieve our goals together. We need to remember to treat ourselves with kindness on this journey.

I will be seeing you soon with new workouts.


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

For my non-fitness related posts I am on instagram as @Melissa_Bender_Life

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:

  1. Squat
  2. Lunge (Alternating)
  3. Forward Leg Pulse (right)
  4. Forward Leg Pulse (Left)
  5. Side Lunge (Alternating)

Repeat 1-3X

  1. Hip Lift
  2. Bicycle
  3. Rock the Boat
  4. Cheek to Cheek
  5. Superman

Repeat Cardio Interval

Repeat Full Workout 1-3X

Set Your Interval Timer: 10 Rounds of 15/50.

1. Goblet Squat
2. Warrior Deadlift-Right
3. Warrior Deadlift-Left
4. Bent Over Row
5. Curtsy Lunge-Right
6. Curtsy Lunge-Left
7. Dumbbell Swings
8. Lawn Mower Row-Right
9. Lawn Mower Rose-Left
10. Lunge to Press

Repeat 1-3X

8 thoughts on “Total Body Workout: Sculpting and Fat Burning Exercises

  1. Jen P.

    My holiday goals are to stay consistent with my workouts, and stay on track with healthy eating and not going too overboard! I’d love to hear more about how your anti-inflammatory diet is going, as well as what your typical day of meals look like. I get stuck in a rut sometimes, cooking the same things so it would be fun to get some more ideas from you. And fortunately my workouts don’t get stuck in a rut since I follow you!! 😉 Thanks Melissa, happy holidays to you and your family.

  2. Jess

    Hi Melissa! I only got one workout in last week due to the busy week! It’s hard to fit in workouts when you are hosting and you have an extra family or two staying with you! Don’t beat yourself up too bad. We all go through rough weeks whether its due to a holiday or not feeling well! You aren’t letting us down by not posting new workouts either….you have a ton of ones we can choose from! Appreciate all you do for us! Take care and here’s to a better week! 🙂

  3. Floria

    He Melissa,

    i am a german fan, and i would like to tell you… you are really the best, your so real and different like the other. For me you are really the only one i would like to follow and check your workout to take some new stuff for my own! Thank you for giving me new inspiration and motivation.

  4. Terry

    Hi Melissa. You do so much for us by creating new workouts. I try to do your workouts at least five times a week. If you don’t post something new, I go to the hundreds of other ones listed. So, no worries there. I used to run quite a bit and would like to incorporate that into my weekly workout. I would like to do a running challenge with you and your followers.

  5. Katy

    Hi Melissa, thank you for your workouts they are awesome. I’ve been also checking your first workouts from 2011, and it seems to me that you earn a lot of muscle in your legs, so i wanted to know what did you do? 🙂

  6. Sunnyshine89

    Hi Melissa Its been a crazy year and I am excited to do the new diet bet! Its justs in time my doctor just Ok me to do work outs again since they found a dvt in my leg caused by birthcontrol they say im to young to have one abd that seens to be only explanation. Im exited to get back on track because im going on vacation in feb.I need all the weight loss and toning workouts you
    and look forward to stay with your challenge giving me the extra push! Thank you for everything you do.

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