Total Body Sculpt Workout #5: Effective, No Equipment Home Workout

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Hi Everyone!

Welcome to Total Body Sculpt Workout #5. This no equipment workout is a fantastic, total body exercise routine you can do anywhere.

I demonstrate low impact modifications for any of the moves that include a plyometric movement. This routine is total body, with a core focus. I also posted a warm-up video below to help you maximize the results of the workout. If you already did your own warm-up you can jump right to the workout video.

This week, in addition to your workouts try to focus on incorporating more vegetables into your meals. A wide variety of vegetables will help keep you full and satisfied longer, while providing you with many nutrients.

Zucchini, Spinach , Red Pepper and Hummus Wrap

Make some time each day to check in with yourself. Ask yourself how you are feeling physically, mentally and emotionally. Your exercise and nutrition will impact how you feel. It’s important to pay attention to those feelings, and the impact of your daily choices on your overall feelings of health and wellness.

Sometimes we keep ourselves so busy that we forget to pay attention to our own needs.

We have a great workout week ahead, so stay tuned and get ready! To me in your workout posts so I can cheer you on. We are on this fitness journey together.


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:

5-Minute Warm-Up Video:

Body Sculpt Workout #5:

Interval Timer is set for 28 Round of 35/50

  1. Side to Side Squat
  2. Reverse Lunge: Alternating
  3. Plié Jump
  4. Jump Kick: Right
  5. Jump Kick: Left
  6. Mountain Climbers
  7. Side Plank Leg Lift: Right
  8. Side Plank Leg Lift: Left
  9. Sit Thrus
  10. Leg Circles: Right
  11. Leg Circles: Left
  12. Angel Abs
  13. 1-Arm Burpees
  14. Cheek to Cheek Plank
  15. Frogger
  16. Kickback with Knee to Chest: Right
  17. Kickback with Knee to Chest: Left
  18. Clam Shell: Right
  19. Clam Shell: Left
  20. Side Plank Reach: Right
  21. Side Plank Reach: Left
  22. Temple Tap Abs
  23. Superman
  24. Beast Twist
  25. Glute/Leg Series Part 1: Right
  26. Glute/Leg Series Part 1: Left
  27. Glute/Leg Series Part 2: Right
  28. Glute/Leg Series Part 2: Left

Great job!

Side to Side Squat
Reverse Lunge
Plié Jump: Part 1
Plié Jump: Part 2
Jump Kick: Part 1
Jump Kick: Part 2
Mountain Climbers: Part 1
Mountain Climbers: Part 2
Side Plank Leg Lifts
Sit Thru
Leg Circles
Angel Abs: Part 1
Angel Abs: Part 2
Angel Abs: Part 3
1 Arm Burpees: Part 1
1-Arm Burpees: Part 2
Cheek to Cheek Plank
Frogger: Part 1
Frogger: Part 2
Kickback with Knee to Chest: Part 1
Kickback with Knee to Chest : Part 2
Clam Shell
Side Plank Reach: Part 1
Side Plank Reach: Part 2
Temple Tap Abs
Beast Twist

Beast Twist: Part 2
Leg Series 1: Part 1
Leg Series 1: Part 2
Leg Series 2: Part 1
Leg Series 2: Part 2

7 thoughts on “Total Body Sculpt Workout #5: Effective, No Equipment Home Workout

  1. Amy

    Loved the workout today!! The challenging ones for me are the side plank leg lifts. I enjoyed the focus on abs and for me, this workout went by so fast! Thank you for your creativity and encouragement!

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