Total Body Sculpt Workout #10: No Equipment Exercises for Cardio, Arms, Abs, Legs and Butt

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Hi Everyone!

Welcome to Total Body Sculpt Workout #10.

I really hope that you have enjoyed this workout series, as much as I’ve enjoyed creating it and doing it with you.

I’m going to be filming some shorter workouts soon, but I will also be adding more 40-Minute Workouts to this series. You can find my other 40-Minute workouts here:


Today’s workout is fantastic. It was another routine that had me dripping sweat. I feel so much more energized for the day when I get in a good workout.

Post-Workout Sweat
The Burn

One of the positives that have come out of the Coronavirus Qurantine restrictions is the realization that we can still film new workouts at home without a babysitter.

There are occasional interruptions, but I think with so many people working at home with their children right now, people have been understanding of baby yelling and unexpected cameos from my kids.

That understanding, allows me to film more workouts. I’m also looking into some new microphone options to help with the sound. I’m not a tech guru, so I’m still in the research process, but hopefully we can eliminate some more background noise soon.

I filmed this one myself, while Jesse was at work, and I wasn’t able to take photos for the photo tutorial. If you aren’t familiar with the exercises, I recommend taking a quick scroll through the video first. I also demonstrate each exercise during the cardio portions of the workout, so you know what to expect.

I hope you enjoy today’s workout! Have fun and let me know what you think in the comments. Have you been enjoying the 40-minute workouts, or are you looking forward to the return of some shorter workout options?


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. Jumping Jacks
  2. Rib Hug Pushups
  3. Russian Kicks
  4. Kneeling Leg Circle: Right
  5. Kneeling LegCircle: Left
  6. Sumo Squat Twist: Right
  7. Sumo Squat Twist: Left
  8. Frogger
  9. Twisting V-Up
  10. Rotating Plank
  11. Leg Series: Right
  12. Leg Series: Left
  13. Breakdance Donkey Kick
  14. Side to Side Jump
  15. Knee Drop Plank
  16. Squat Jump
  17. Fan Kick: Right
  18. Fan Kick: Left
  19. Lateral Hop
  20. Alternating Knee to Elbow Plank
  21. Table Kick: Right
  22. Table Kick: Left
  23. Sit Thru Burpee
  24. Kneeling Lift to Elbow: Right
  25. Kneeling Lift to Elbow: Left
  26. Side Plank Reach: Right
  27. Side Plank Reach: Left
  28. Up/Down Dog

17 thoughts on “Total Body Sculpt Workout #10: No Equipment Exercises for Cardio, Arms, Abs, Legs and Butt

  1. Sara Kolling

    Thank you for this amazing workout schedule. These 40 min workouts have kicked my butt. Thank you for all that you do and keeping your workouts free. Love seeing your cute family.

  2. Lisa Cruz

    I haven’t done this workout yet I’ve been obsessively checking back for workout #10 so THRILLED it’s here this am! I LOVE the longer workouts. Of course your shorter ones kick butt but for me I stop after you stop and I tend NOT to go do another round and funny when I was thinking of working out this am I was thinking about all the exercises you do that are hard for me and I thought of the Russian kicks and they are in there today, how funny! We’re on the same page, love it! Thank you Melissa, I’ve been working out with you for a long time (although you don’t know that lol) we had our 3 year olds around the same time ( I think within a week of each other) so I love the little cameo appearances!

  3. Tara Gilson Fraga

    Thanks you for these 40’s I’ve really enjoyed them. And I also love the kiddos interrupting. Perfect imperfection.

  4. Erin

    I love all your workouts but the ones with baby sounds and kid cameos are my absolute fave! My “baby” is 12 and I miss the days of babies and toddlers, Thank you for all you do to keep me moving!

  5. Erin Jondle

    I’m excited to try another 40 min workout! I have loved your workouts for years because they are quick and effective, but these are so challenging that I’m almost getting addicted to the longer ones now!
    And I love the videos with baby noises or toddler sounds or even a kitty cat cameo. You are real and that’s another reason why I’ve loved your FREE workouts too! THANK YOU!

  6. Claudia

    I am loving the 40 minute workouts! 30 minutes or more are my preference. Thank you so much. Your workouts are always amazing.

  7. Anonymous

    Good morning Melissa and bender household.

    Amazing workout! What a great day to start my early morning. I feel rejuvenated and energized, easy to start my day with my Boyz, ( once they wake up that is ). I’ve always enjoyed the cardio burst in between.

    I also like plank moves during the end of the workouts, still challenging but slows my heart beats down. I take advantage of these moves to yoga my way to the end of another fantabulous sweaty workout.

    Thanks so much. You guys are amazing

  8. Jessica N.

    You are an incredible mom!! Thank you for using your kid free moment to workout with us!! Thanks for all you do to keep us happy and healthy!

  9. Shawna

    I really appreciate all of the new workouts. It’s helped push me and I’ve been getting in more workouts every week. 40 minutes is great-definitely feel the burn! It’s a perfect amount of time. I also enjoy the cameos from the kiddos! I’ve been working out to your videos for years, so thank you for all you do!

  10. Melissa

    I love the 40 minute workouts! The length makes me get in a full workout! With the shorter ones, I don’t do another round or add anything else. So I need the longer ones! Thank you for all you do and love seeing your kids in the videos!

  11. Serah Thomas

    That was a tough one! thank you Melissa, and I love the kiddies interrupting, you’re doing a wonderful job

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