I have a wonderful, no equipment, full body workout video to share with you today. The full length workout video, and the photo tutorial are posted below.
I filmed this workout for my Body Sculpt class. Normally I teach this class as a live, in person workout. However, with social distancing measures in place we transitioned to an online workout format.
This workout will take 40-minutes, and combines cardio with strengthening and sculpting exercise moves. It’s a wonderful all around workout for your entire body. We are working each muscle group, and utilizing plenty of compound exercises to maximize the effectiveness of the workout.
This was my first long cardio/full body HIIT workout, since giving birth to my daughter 6-weeks ago. It was challenging for me, and I have a lot of strength building and endurance training to do to regain my fitness level. Due to the Stay at Home orders to reduce the impact of Covid-19 I am moving way less than normal. It felt amazing to finally get in a great, sweaty workout.
I am trying to stay more active throughout the day, which is challenging because I spend a lot of time holding and nursing my daughter. Being fully cleared for exercise has me feeling much better mentally and physically.
I’m also doing my best to make sure that my son gets in plenty of physical activity. It’s still cold and rainy where we live, so we haven’t been able to get outside much. We have been getting creative with some fun workouts, that are still appealing to a three year old.
I hope you enjoy today’s workout! I have been posting workout ideas on my Instagram and Facebook pages to keep kids busy. If you have more ideas, feel free to post them in the comments below.
Have fun, and let me know what you think of the new routine, and the longer workout video!
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
- Lunge Kick-Right
- Lunge Kick-Left
- Standing Leg Abduction with Arm Cactus-Right
- Standing Leg Abduction with Arm Cactus-Left
- Rotating Push-ups
- Double Jab
- Goddess Elbow Tap
- Tricep Pushups-Right
- Tricep Pushups-Left
- In/Out Squats
- Lunge Jumps
- Squat Pulse or Hop
- Warrior III-Right
- Warrior III-Left
- Angel Abs
- Side Plank Leg Lift-Right
- Side Plank Leg Lift-Left
- Bird Dog-Alternating
- Reverse Plank Leg Lift
- Kneeling Hip Tap-Right
- Kneeling Hip Tap-Left
- Butterfly Glutei Bridge
- Clam Lift-Right
- Clam Lift-Left
- Down Dog Heel Press-Right
- Down Dog Heel Press-Left
- Flat Back to Chair
17 thoughts on “Total Body Sculpt Workout #1: No Equipment Home Exercises”
YAY!!! My daughter and I are going to do this one today! So happy to see you back, and Esme is simply gorgeous. Take care, Momma!
Thanks Brandy! I always appreciate your support!
Are angel abs safe during 2nd trimester? I’m 22 weeks and I’m confused on what moves are safe or not. For the last few weeks I’ve just been sticking to your prenatal workouts. Thanks!
Skip those, and substitute Heel Slides or Wall Sit Pelvic tilts. They will put less pressure on your abdomen.
So good! I haven’t worked out with you in a while but I’m glad to be back! You look great! Congrats on baby girl.
Great one! Just finished everyday I do one of your workouts…glad to have you back! And congrats on your baby girl : ) Keep them coming…
Welcome back! So glad to see you are all doing well in these strange times. Have been thinking of you and your family and hoping you are all keeping healthy. As always, thank you for your commitment to all of us. xo
Thank you! I’m wishing the same to you and yours. <3
Yay! So happy to have another long workout to try. Also, appreciated the early access as a Patreon supporter. Really appreciate being able to keep active during this time.
Thanks for being a Patreon supporter. <3 It's very appreciated.
I just completed this and oh what an amazing workout! It challenged me all the way through, and I’m dripping sweat. So good to see you fully recovered post-partum and look forward to the new workouts to come!! As always, thank you for sharing with all of us.
Great workout! Not boring and very challenging!
I’ve felt like a boxer with those double jabs 🙂
Girl, you just kick my ass. Love your workouts!
Girl, you just kick my ass. I love your workouts!
Love this new format! I’ve been following you for the last 4 years and this workout really kicked my ass!
Congrats on the baby girl!
I love all your workouts especially the full length ones like this one. Thank you!
Thank you for this energizing, full-body workout!! I am looking forward to doing the other total body sculpt workouts.