Welcome to Total Body Sculpt Workout #6.
This is a fantastic and effective full body workout. If you have dumbbells, grab them. If you don’t own dumbbells, you have two options: do the exercises with body weight or grab some water jugs, or something from around the house to add a little bit of resistance to your workout.
This entire workout is completed in standing, so you won’t be getting up and down. Try to keep your transitions quick between the cardio and each movement, so that you are maximizing the results.
You will find the full length workout video and the photo tutorial for each exercise below.
Choosing the Right Amount of Weight for your Dumbbells:
How much should your dumbbells weigh? The number is going to vary for everyone. You want the weights to be heavy enough that your last 2-3 reps are a struggle, but you are able to complete them with good form.
Heavier weights are fantastic for building muscle. For muscle building you want to max out around 8-12 reps. For strength/endurance you should max out around 15-20 reps.
There are formulas for determining your 1-Reps Maximum. Knowing that number can help you select the right amount of weight for your workouts. Remember, it will be different for different muscle groups.
For the sake of this video, I used two light weights to add a little bit of resistance, but it wasn’t enough for me to ever max out my reps. Next time I will be using a heavier dumbbell.
Focus on adding more vegetables into your meals. When you focus on having the largest part of your meal being vegetables, you are adding a lot of nutrient dense foods into your diet.
I hope you enjoy the workout! Keep an eye out for Total Body Sculpt Workout #7 soon.
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: https://www.patreon.com/BenderFitness.
Interval Timer Set for 28 Rounds of 35/50.
Equipment (Optional): Dumbbells
- Warrior III Squat: Right
- Warrior III Squat: Left
- Chair Twist
- Sumo Squat: Right
- Sumo Squat: Left
- Plie Squat
- Pendulum Squat
- Warrior Heel Press (Optional Row): Right
- Warrior Heel Press (Optional Row): Left
- Forward/Backward Lunge (Optional Curl): Right
- Forward/Backward Lunge (Optional Curl): Left
- Side Lunge (Fly): Right
- Side Lunge (Fly): Left
- Goddess Reach
- Chair Step
- Figure 4 Press: Right
- Figure 4 Press: Left
- Double Lunge Hop: Right
- Double Lunge Hop: Left
- Warrior II Reach: Right
- Warrior II Reach: Left
- Table Kick: Right
- Table Kick: Left
- Goddess Twist
- Wood Chopper: Right
- Wood Chopper: Left
- Forward Kicks
- Sumo Twist
7 thoughts on “Total Body Sculpt #6: Fantastic, Full Body, Standing Workout”
Thanks for a great standing workout. I had decided I was going to look for an older standing workout bc my hands were bothering me but was excited to see the new one was standing. Love your workouts!
Wow! What a sweat! Great workout, Melissa. Thank you!
Loved the weighta added in. Thank you!! Great workout
Just did this one again!! I love this one with the weights. Really got my heart rate up! Will have to look around for some more similar ones.
Loved this workout! Super sweaty & was so surprised at how well
Behaved you son was! And the baby!
Another awesome standing workout! I’m super sweaty!! Thank you always 🙂 Maverick is a great addition to the cool down!
That was the perfect workout for me today. I was in a place where I could not get on the mat and man did I work up a sweat. Thanks for a great one and it pushed me to complete the whole 40 min. Usually I don’t have enough time but today I challenged myself to work extra hard and man it felt great. Blessings.