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.
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.
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: https://www.patreon.com/BenderFitness.
Full Length Workout:
- Level 1 Burpee
- Side Lunge: Right
- Side Lunge: Left
- Squat Jump
- Lunge Jump
- Oblique Step Push-up
- Reverse Plank Step Out
- Temple Tap Abs
- Side Plank Reach: Right
- Side Plank Reach: Left
- Mountain Climbers
- Russian Kicks
- Down Dog Heel Pulse: Right
- Down Dog Heel Pulse: Left
- Hydrant: Right
- Hydrant: Left
- Plank Jack
- Low Jack
- Runner’s Lunge to Warrior III: Right
- Runner’s Lunge to Warrior III: Left
- Supergirl Heel Tap
- Bird Dog
- Pop Ups
- Speed Skater
- Warrior II Twist: Right
- Warrior II Twist: Left
Stretch and Cool Down
9 thoughts on “Total Body Sculpt: Workout 3: Best Full Body, Cardio Burn Exercises-Full Length Workout Video”
Thank you so much! This was really difficult for me. I love that you show us ways to modify!
I have been loving the 40 min workouts! I have always enjoyed following you as the 15-20 min times work best with my schedule but the 40 mins push me to a new level!
Ive been doing workouts for a very long time and this was challenging. I liked the pop ups the best, those burned! Your oldie but goodies are always a nice addition like temple tap abs, russian kicks, and side plank reach thrus. I still have to work on my side plank reach thru after all this time, it’s always a challenge! Thank you Benders!
As always, LOVED!! These 40 minute workouts are PERFECT for our schedule right now. And the cool down at the end was amazing. I hope there will be more like these! (As your schedule permits, of course! haha)
Loved this body sculpr/cardio combo! Thank you keeping us moving!Best health to you and yours!!
So great ! Thank you! So sweaty!!
Im realizing just how conditioned I am to 30 minute work outs. Its great for me to break out of that. Also, I guess I often end them in a burpee, I laughed and cried a little today when I realized I had 15 more minutes after todays set of burpees! ha ha it was great.
I’m almost 6 months post partum now. I tried doing this program about 8 weeks after delivery but I had a C section and lost SO MUCH STRENGTH! I’m loving this program and getting cardio and strength in at the same time. Thanks for your hard work!
I’m so glad that it’s helping! <3 You're the one putting in all the work. Great job!
Hi Melissa, I just started this body sculpt series and yes, this one was harder than the first two! But so good! Really sweating! Thanks so much for what you do and for inspiring me to keep going and not get get discouraged and give up!