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Total Body Sculpt: Workout #4: Great Results, No Equipment

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Hi Everyone!

Welcome to today’s Total Body Sculpt Workout. This 40-Minute Workout doesn’t require any equipment. Just grab some water, make sure you have some room to workout and you are ready to go.

Always focus on getting in maximum repetitions, and challenging yourself during the workout.

This routine was physically and mentally challenging for me. We had lots of interruptions and false starts before we were finally able to film this workout. We ended up filming the workout after dinner, and the baby was a little bit fussy.

My apologies for any wonkiness with the video. I think of it as a good reminder that a consistent workout routine doesn’t always happen under optimal conditions. Sometimes you don’t want to workout. Other times you want to workout, but life seems to get in the way. Either way, you make it a consistent part of your routine and make it happen. You won’t have your best workout every single time, but the consistency of getting in your workouts is what leads to results and improvements in your fitness level. Keep moving, and make it happen.

Meals and Nutrition:

I have been focused on making more nutritious food choices lately. That has meant more whole foods, and less processed snacks.

Tuna Salad Sandwich on Sourdough Bread. I substitute Greek Yogurt for mayo.
Baked chicken with sweet potatoes, onions, green beans and lemon zest.

My energy has been improving as I make healthier meal choices and stick to a consistent workout routine.

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:

  1. Jumping Jacks
  2. Heel Lift Plie
  3. Forward/Backward Lunge: Right
  4. Forward/Backward Lunge: Left
  5. Reverse Plank
  6. Speed Skater
  7. Burpees
  8. Single Leg Glute Bridge: Right
  9. Single Leg Glute Bridge: Left
  10. Beast Hydrant: Right
  11. Beast Hydrant: Left
  12. Side Plank Leg Circles: Right
  13. Side Plank Leg Circles: Left
  14. Chest Lift
  15. Cross Plank: Right
  16. Cross Plank: Left
  17. Lunge Heel Lift: Right
  18. Lunge Heel Lift: Left
  19. Forward Kick Squat: Right
  20. Forward Kick Squat: Left
  21. Sit-Thru
  22. Bear Crawls
  23. Superman Pushups
  24. Tricep Pushups: Right
  25. Tricep Pushups: Left
  26. Dive Bomber
  27. Slow Mountain Climbers
  28. Alternating Warrior III Floor Tap
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