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.
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: https://www.patreon.com/BenderFitness.
- Jumping Jacks
- Heel Lift Plie
- Forward/Backward Lunge: Right
- Forward/Backward Lunge: Left
- Reverse Plank
- Speed Skater
- Single Leg Glute Bridge: Right
- Single Leg Glute Bridge: Left
- Beast Hydrant: Right
- Beast Hydrant: Left
- Side Plank Leg Circles: Right
- Side Plank Leg Circles: Left
- Chest Lift
- Cross Plank: Right
- Cross Plank: Left
- Lunge Heel Lift: Right
- Lunge Heel Lift: Left
- Forward Kick Squat: Right
- Forward Kick Squat: Left
- Bear Crawls
- Superman Pushups
- Tricep Pushups: Right
- Tricep Pushups: Left
- Dive Bomber
- Slow Mountain Climbers
- Alternating Warrior III Floor Tap
12 thoughts on “Total Body Sculpt: Workout #4: Great Results, No Equipment”
Lol. Loved the Jesse jump in, he always brings the humor. Looks like he’s got a touch of quarantine hair?
Did Jesse just say “the things I do for you” to a woman who just birthed him a second beautiful child???? hahaha Better be careful buddy. Great workout. Thanks, you two.
Hahahaha! Good point!
Is it ok to do these full body workouts every day? Should I break up my upper and lower body to rest certain muscles?
Loving the 40 min. Total sweet spot!
You can do the full body workouts daily, with 1-2 rest days per week. There is a lot of research to back doing full body compound exercise workouts. Of course, training splits is always an option.
If you notice that your body is getting very worn out by the full body workouts, then I recommend transitioning to incorporating some of my core, glute, and arm focused workouts.
Thanks for the work out. I was feeling like a flabby slobby mess today, but I pushed through. Seeing real life in your videos (Esme whimper, cameo by Jesse), is what has kept me coming back over the years. My life is so real and knowing someone else is making it work (and very well) despite everyday challenges is encouraging. Thanks B family!
Great series! I have enjoyed these a lot. The beast hydrant will be one I need to work on. Jesse is always a hoot. Thank you!
I am so appreciative for the effort you guys put in all these work outs! You’ve kept me going through the years, thank you.
LOVED this one!! The workouts with 30 seconds cardio are my favs because I get to jump rope. Esme was so sweet during this too, and Jesse’s cameo had me cracking up. Beast hydrants?! LOVED them. Definitely need to work on those, but I always welcome a challenge!
Thanks for all you are doing, especially during this time. <3
All I have to say is …… BEAST HYDRANT That was challenging but in a good way. Thank you, team Bender, for bringing us the workout. And a special hello to Esmé.
I’m loving the 40 minute workouts. They are the perfect length of time for me to feel like I’ve pushed myself, but they still fit my schedule.
Love your workouts! My 8 year old daughter started joining in with me doing these and she loves them too! As an OT myself, I’ve had fun teaching her correct form on all of the moves! Thank you for all your great workouts 🙂