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Total Body Sculpt & Burn Workout: Body Weight Tabata + Resistance Training with Modifications

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Hi Everyone!

Welcome to a brand new workout routine! This is a fantastically, challenging workout. This routine combines Tabata intervals with longer Resistance Training intervals, to maximize the results of this full body workout.

Today we are joined by a special guest, Janelle. Janelle is a fitness instructor, and she did an amazing job on camera, and demonstrating modifications throughout this workout routine. If you suffer from any wrist issues, follow her for wrist friendly, and lower impact modifications. Remember, lower impact, doesn’t mean less effective. As long as it challenges you, you are getting fantastic benefits from the workout.

I really loved teaming up with Janelle for this fitness routine. I hope you all enjoy it as much as we did! Her energy is fantastic, and I thought she brought a fun dynamic to the workout.

This workout is comprised of four minute intervals. There are four Tabata intervals, comprised of 8 Rounds of 20/10 second intervals. In between each Tabata we have a four minute round of resistance training of 4 Rounds of 10/50. Feel free to press pause on the video in between rounds, grab some water, and then continue the workout.

You will find the full length, real time video workout below, along with a photo tutorial of each exercise we do in this workout.

We did have some audio issues during filming. I did my best to re-record the audio of the impacted sections. I also ordered a new microphone and camera rig so we shouldn’t experience the sound issues in future videos.

Equipment: Dumbbells and or Free Weights.

I felt a little bit weak, and deconditioned throughout this workout routine, and a few hours after we finished filming I was hit with the norovirus (what some people call the stomach flu). I initially thought that I was just out of shape from taking some time off through the holidays, but I think my muscles knew I was sick before the rest of my body did. We are all on the road to recovery now, and ready to start a Happy and Healthy New Year!

I really hope you enjoy this workout! Let me know what you thought of the format, and please give a shout out to Janelle for doing an amazing job during her guest appearance in today’s workout video.


❤️ 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 keep bringing you new workouts, your donation is greatly appreciated:


Tabata Intervals (Part 1, 3, 5, 7): 8 Rounds of 20/10.
Resistance Intervals (Part 2, 4, 6): 4 Rounds of 10/50.

Part 1:

  1. Pushups
  2. Rock the Boat
  3. Spider-Man Plank
  4. Superman 

Part 2:

1. Alternating Warrior Deadlift
2. Bicep Curl to Press
3. Angel Abs
4. Curtsy Lunge

Part 3:

  1. High Knees
  2. Jump Squat
  3. Mountain climbers
  4. Lunge Jump

Part 4:

1. Single Weight Squat (Alternating)
2. Tricep Drop with Hold
3. Wipers
4. Chair Step

Part 5:

  1. Burpees
  2. Jog to Jack
  3. Forward Kicks (Alternating)
  4. High Knees 

Part 6:

1. Hydrants-Right
2. Hydrants-Left
3. Four Point Upright Row
4. Pendulum Squat

Part 7:

  1. Plank Jack
  2. Jumping Jacks
  3. Hip Thrust – Right
  4. Hip Thrust- Left

Push-up or Chest Press: Part 1

Push-up or Chest Press: Part 2

Rock the Boat

Spiderman Plank (Plank or Standing Position)


Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Curl and Press: Part 1

Curl and Press: Part 2

Curl and Press: Part 3

Angel Abs: Part 1

Angel Abs: Part 2

Angel Abs: Part 3

Curtsy Lunge: Part 1

Curtsy Lunge: Part 2

Curtsy Lunge: Part 3

High Knees

High Knees

Jump Squat

Mountain Climbers (Plank or Standing)

Lunge Jump: Part 1

Lunge Jump: Part 2

Single Weight Switch: Part 1

Single Weight Switch: Part 2

Tricep Drop with Hold: Part 1

Wipers: Part 1

Wipers: Part 2

Wipers: Part 3

Wipers: Part 4

Chair Squat: Part 1

Chair Squat: Part 2

Chair Squat: Part 3

Burpees: Part 1

Burpees: Part 2

Burpees: Part 3

Burpees: Part 4

Jog to Jack: Part 1

Jog to Jack: Part 2

Jog to Jack: Part 3

Jog to Jack: Part 3

Forward Kick: Part 1

Forward Kick: Part 2

Jump Rope

Hydrant: Part 1

Hydrant: Part 2

Hydrant: Wrist Neutral Variation using Dumbbells to avoid compressing the carpal tunnel.

Four Point Row: Part 1

Four Point Row: Part 2

Four Point Row: Part 3

Four Point Row: Part 4

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Plank Jack: Part 1

Plank Jack: Part 2

Jumping Jacks

Hip Thrust: Part 1

Hip Thrust: Part 2


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