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15-Minute Sculpt, Strengthen and Cardio Burn: Home Workout

Continuing to focus on healthy food choices. Vegetable soup with chicken.

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Hi Everyone!

Welcome to today’s workout! Are you ready to Sculpt, Strengthen and get in a great Cardio Burn? I hope you said Yes! because that’s what we have on the agenda today.

This routine is broken into three sections. First, we are going to focus on strengthening our core from all angles. Then we move into some resistance training so grab a dumbbell (or do the exercises with body weight only if that’s your preference.) Finally, we finish up with a great cardio burn.

If you are up for it, you can repeat this workout up to three times. Be sure to push yourself for maximum repetitions. If you need a break, that’s fine! Just get right back into the exercise as soon as you are able too.

I really enjoyed this workout. I felt the burn throughout it, and even maxed out on a few exercises. Remember, it’s totally fine to sweat, get out of breath, and feel like you are working hard. That challenge is what makes you stronger physically and mentally. Physically, your body will gain strength and endurance. Mentally, you learn that you can sustain effort and intensity, even when you are pushing yourself to complete something difficult.

Continuing to focus on incorporating more vegetables into my meals. Chicken & Vegetable Soup.

This week, I am getting back to filming new workouts. I will continue to incorporate the new routines into next week’s workout schedule. I am working my way back up to a great filming schedule so that we can continue to share new workouts with you here.

I hope you enjoy this week’s workouts! Let me know what you think!
❤️ Melissa

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:


  1. Mountain Climbers
  2. Reverse Plank Leg Lift
  3. Temple Tap Abs
  4. Side Plank Hip Lift – Right
  5. Side Plank Hip Lift – Left
  6. Warrior Deadlift – Right
  7. Warrior Deadlift – Left
  8. Squat and Press
  9. Plie Lift – Right
  10. Plie Lift – Left
  11. Burpee
  12. Donkey Kick
  13. Lunge Jump
  14. Pop Up
  15. High Knees

Complete this routine 1-3X

Mountain Climbers

Reverse Plank Leg Lift: Part 1

Reverse Plank Leg Lift: Part 2

Temple Tap Abs: Part 1

Temple Tap Abs: Part 2

Temple Tap Abs: Part 3

Side Plank Hip Lift: Part 1 Modification: Hold Side Plank

Side Plank Hip Lift: Part 2

Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Squat and Press: Part 1

Squat and Press: Part 2

Squat and Press: Part 3

Plie Lift: Part 1

Plie Lift: Part 2

Plie Lift: Part 3

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Burpee: Part 4

Donkey Kick: Part 1

Donkey Kick: Part 2

Lunge Jump: Part 1

Lunge Jump: Part 2

Pop-Up: Part 1

Pop-Up: Part 2

High Knees

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