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Total Body Sculpt #8: Cardio, Arms, Legs and Butt Workout

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Hi Everyone!

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.

A little pre-workout flex.

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.

Post Workout Sweat

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.

Pittsburgh Half Marathon

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:

  1. Side to Side Squat
  2. Squat and Reach
  3. Jumping Jacks
  4. Pendulum Hop
  5. Jump Rope/Ropeless Jumping
  6. Cross Jab Situp
  7. Plank Row
  8. Supine Press to Tricep Drop
  9. Lunge and Curl
  10. Squat and Press
  11. Single Leg Deadlift: Right
  12. Single Leg Deadlift: Left
  13. Squat and Switch
  14. Alternating Curtsy Lunge
  15. Plié Squat/Jump
  16. Bicycle Situp
  17. Side Plank Reach: Right
  18. Side Plank Reach: Left
  19. Alternating Bird Dog
  20. Burpee
  21. Prone Heel Press
  22. Bridge
  23. Frog Hop
  24. Lunge Hop: Right
  25. Lunge Hop: Left
  26. Donkey Kicks
  27. Scapula Squeeze
  28. Slow Mountain Climbers

*Cool Down-March in Place until your heart rate and breathing come back to normal. Finish with some stretching.*

Side to Side Squat
Squat and Reach: Part 1
Squat and Reach: Part 2
Jumping Jacks
Pendulum Hop: Part 1
Pendulum Hop: Part 2
Jump Rope
Cross Jab Sit-up: Part 1
Cross Jab Sit-up: Part 2
Cross Jab Sit-up: Part 3
Plank Row
Supine Press to Tricep Drop: Part 1
Supine Press to Tricep Drop: Part 2 (With heels down modification)
Lunge and Curl
Squat and Press
Squat and Press: Part 2
Warrior/Single Leg Deadlift
Squat and Switch
Curtsy Lunge
Bicycle Situp
Side Plank Reach: Part 1
Side Plank Reach: Part 2
Bird Dog
Burpee: Part 1
Burpee: Part 2
Burpee: Part 3
Heel Press
Frog Hop: Part 1
Frog Hop: Part 2
Lunge Hop
Donkey Kick: Part 1
Scapular Squeeze
Slow Mountain Climber
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