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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
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