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Total Body Sculpt: Workout 3: Best Full Body, Cardio Burn Exercises-Full Length Workout Video

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Hi Everyone!

Welcome to today’s brand new workout. This is a fantastic exercise routine for your entire body. We are working on strength, lean muscle sculpting, and cardiovascular endurance during this routine.

Grab some water and a yoga mat, and you are ready to workout. I posted a 5-Minute Warm-up video below, along with the workout so you will be ready to get maximum results from the exercise routine.

Buffy almost made a guest appearance in the video.

I found this workout challenging, and I hope you do too. Remember, sweating, breathing heavy, working hard, even maxing out your muscles on an exercise, is a great sign that you are in the right intensity zone. Push yourself for maximum repetitions with good form.

I am now 7-weeks postpartum, and while I am noticing improvements in my fitness I definitely have a long way to go. I’m enjoying the process and the challenge of re-building my strength.

Quarantine Update:

In the last 7-weeks I have only been out of the house three times, plus a few walks around the neighborhood when the weather cooperates. It has been 6-weeks since schools canceled and stay at home orders were put in place. It’s pretty crazy to think about how long it’s been.

Since being fully cleared to workout I have been handling the isolation much better. Exercise is the ultimate stress management tool for me.

Jesse is working 5-6 days per week, so I am home with the kids and working from home part time. We are settling into a routine, but I am anxiously anticipating some better weather days so we can spend more time outside of the house. I am thrilled that we have been able to post 4 new workouts, plus Week 16 of the 6-Month workout challenge, over the last week.

Another positive, Jesse went grocery shopping and was able to get everything on our list, which hasn’t happened in a while. I haven’t been in a store since February. I wouldn’t have been bringing the baby out anyway, since she was born at the beginning of March, but I do miss seeing other people. Maverick has been begging to go to preschool and see his friends. I’m hopeful that by the time his birthday rolls around (July) we will be able to host a birthday party and invite his friends.

It’s an interesting time to reflect and refocus. Since I am not working outside of the house as much, or picking up weekend shifts for my job as an Occupational Therapist, it has allowed us a lot more time to get back into a consistent filming schedule. So for us, that is a major silver lining.

I hope that you are finding some silver linings during this crazy time.

Have fun with today’s workout, and let me know what you think of the new routine!


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:

Warm Up:

Full Length Workout:

  1. Level 1 Burpee
  2. Side Lunge: Right
  3. Side Lunge: Left
  4. Squat Jump
  5. Lunge Jump
  6. Oblique Step Push-up
  7. Reverse Plank Step Out
  8. Temple Tap Abs
  9. Side Plank Reach: Right
  10. Side Plank Reach: Left
  11. Mountain Climbers
  12. Russian Kicks
  13. Down Dog Heel Pulse: Right
  14. Down Dog Heel Pulse: Left
  15. Hydrant: Right
  16. Hydrant: Left
  17. Plank Jack
  18. Burpee
  19. Low Jack
  20. Runner’s Lunge to Warrior III: Right
  21. Runner’s Lunge to Warrior III: Left
  22. Supergirl Heel Tap
  23. Bird Dog
  24. Pop Ups
  25. Speed Skater
  26. Warrior II Twist: Right
  27. Warrior II Twist: Left

Stretch and Cool Down

Level 1 Burpee: Part 1
Level 1 Burpee: Part 2
Level 1 Burpee: Part 3
Side Lunge: Part 1
Side Lunge: Part 2
Squat Jump: Part 1
Squat Jump: Part 2
Lunge Jump
Oblique Push-up
Reverse Plank Step Out
Temple Tap Abs
Side Plank Reach: Part 1
Side Plank Reach: Part 2
Mountain Climbers: Part 1
Russian Kicks
Down Dog Heel Pulse
Plank Jack: Part 1
Plank Jack: Part 2
Burpee: Part 1
Burpee: Part 2
Burpee: Part 3
Low Jack
Runner’s Lunge to Warrior III: Part 1
Runner’s Lunge to Warrior III: Part 2
Supergirl Heel Tap
Pop-Ups: Part 1
Pop-Ups: Part 2
Speed Skater
Warrior II Twist: Part 1
Warrior II Twist: Part
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