Welcome to Total Body Sculpt Workout #8!
This is a fantastic and effective Total Body Workout. If you have dumbbells, or something from around the house you can use to add some resistance to the workout, grab them. If you don’t, that’s okay, the workout can be completed with body weight.
Challenge yourself to go for maximum reps, and push yourself during each cardio interval. Your workout intensity matters. The exercises should feel challenging to you. It’s fine to max out during an exercise, just get back into the movement as quickly as possible.
This workout series has been a lot of fun to film. I have three more workouts in the series coming up in the next week. It’s really helped me get on track to re-gaining my strength, endurance, and overall fitness postpartum.
It feels amazing to be able to push myself at a higher intensity and see my strength returning. I am working on my 1-Mile Speed Running Challenge, so keep an eye out for that. I haven’t gotten back to running yet postpartum. I did one run, but haven’t had time to really get back into a routine. That’s part of the reason that I am starting with a shorter distance.
5-years ago on this day I ran a Half Marathon and then celebrated by going sky diving. Today, the Pittsburgh Marathon is canceled due to Coronavirus, and I haven’t run more than 3 miles in the past year.
Even though at this moment, things are crazy, I’m going to keep moving forward and focusing on building a happy/healthy life. All the little choices that we make add up to our overall life experience. So start small, with a mile or a workout, and keep building and challenging yourself. Before you know it, you will be doing things you didn’t know you could.
Have fun with today’s workout!
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.
- Side to Side Squat
- Squat and Reach
- Jumping Jacks
- Pendulum Hop
- Jump Rope/Ropeless Jumping
- Cross Jab Situp
- Plank Row
- Supine Press to Tricep Drop
- Lunge and Curl
- Squat and Press
- Single Leg Deadlift: Right
- Single Leg Deadlift: Left
- Squat and Switch
- Alternating Curtsy Lunge
- Plié Squat/Jump
- Bicycle Situp
- Side Plank Reach: Right
- Side Plank Reach: Left
- Alternating Bird Dog
- Prone Heel Press
- Frog Hop
- Lunge Hop: Right
- Lunge Hop: Left
- Donkey Kicks
- Scapula Squeeze
- Slow Mountain Climbers
*Cool Down-March in Place until your heart rate and breathing come back to normal. Finish with some stretching.*
6 thoughts on “Total Body Sculpt #8: Cardio, Arms, Legs and Butt Workout”
Thanks again. Was so happy to see weights again! Love it.
DRIPPING sweat!!! Another amazing workout! <3
Thank you for your encouraging blog post. Bender fitness is truly the best. I look forward to doing this sweaty one tomorrow.
I love ‘squat switch ‘ it’s fun and burpee with weights is challenging and so satisfying.
Another favourite of mine lately is this one.
thanks for everything!!’
Thank you for your encouraging blog post and a reminder to keep challenging and pushing ourselves.
Bender fitness is truly the best. I’m looking forward to doing this sweaty one tomorrow.
Another recent favourite of mine has been this one
You have a video for any mood I’m in.
Thank you for everything
Wow ! Just when I think I don’t sweat anymore bam ! You are amazing
Amazing workout as always!!!