Total Body Sculpt Workout #11

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Hello Everyone!

Welcome to Body Sculpt Workout #11. This is a fantastic Total Body Routine, that will work all of your muscles and improve you cardio endurance at the same time.

Grab your dumbbells, and a little stool or a chair (something you can safely put one foot up on) and you are ready to go. If you don’t have dumbbells grab something from around the house to add some resistance into the workout or complete the exercises with body weight.

This is an amazing routine for sculpting your arms, legs, and core, while getting a great cardio burn.

Great Burn from Body Sculpt Workout #11

During this routine we have one section of repeating Cardio/Large Muscle Burn. Push yourself for maximum repetitions, and don’t worry if you are breathing hard and sweating. On a scale of 0-10 (0 being laying on a couch, and 10 being running from a bear) you want to be working at a level between 8-9.

Before the workout
After the workout

I was so sweaty during this workout, that I left a full body outline on my yoga mat.

A little sweaty.

Have fun, and challenge yourself. The difficult things that we do, the times when we push through even though we want to quit, that is when we get stronger.

Let’s keep getting stronger together.


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:

Interval Timer: 28 Rounds of 35 seconds Cardio- 50 seconds Max Reps

  1. Squat
  2. Split Squat: Right
  3. Split Squat: Left
  4. Side Lunge: Right
  5. Side Lunge: Left
  6. Surfer
  7. Russian Kicks
  8. Burpees
  9. Lunge Lift: Right
  10. Lunge Lift: Left
  11. Table Taps
  12. Side Plank: Right
  13. Side Plank: Left
  14. Angel Abs
  15. Toe Reach Situp
  16. Surfer
  17. Russian Kicks
  18. Burpees
  19. Lunge Lift: Right
  20. Lunge Lift: Left
  21. Alternating Curl
  22. Tricep Extension
  23. Weighted Cactus
  24. Warrior III Row: Right
  25. Warrior III Row: Left
  26. Low Jacks
  27. Pendulum Squat: Right
  28. Pendulum Squat: Left
Squat: Part 1
Squat: Part 2
Split Squat: Part 1
Split Squat: Part 2
Side Lunge
Surfer: Part 2
Russian Kicks: Part 1
Russian Kicks: Part 2
Burpee: Part 1
Burpee: Part 2
Burpee: Part 3
Lunge Lift: Part 1
Lunge Lift: Part 2
Table Tap: Part 1
Table Tap: Part 2
Side Plank
Angel Abs: Part 1
Angel Abs: Part 2
Angel Abs: Part 3
Toe Touch Situp: Part 1
Toe Touch Situp: Part 2
Alternating Curl
Alternating Curl: Part 2
Warrior III Row: Part 1
Warrior III Row: Part 2
Low Jack: Part 1
Low Jack: Part 2
Pendulum Squat: Part 1
Pendulum Squat: Part 2

17 thoughts on “Total Body Sculpt Workout #11

  1. R

    Thanks. This was great, loved the weights and the cardio. I’m noticing such a difference since starting your videos. I’m extending the 40 minutes into an hour by adding in a few more exercises. Such a good workout, thank you!

  2. Joey

    That was an amazing workout!! Loved the repetition of exercise moves, loved the weight resistance and loved the 40 minutes. This is my all time favorite. Thanks Melissa!

  3. hali

    I absolutely love your workouts. During the stay at home order I have tried a ton of different workout videos but I always come back to yours. You incorporate the entire body with a full 3-40 minutes of heart pumping moves.

    Keep up the good work and i pray for HIS blessings over your gifts of helping us be better versions of ourselves

  4. Denise

    I love the equipment you used (childs potty step up). How smart to use whatever is at hand! Thank you Melissa and Congrats on your new addition. It is nice to see you back.

  5. Sara Kolling

    Thank You Melissa for this amazing workout. I am a hot sweaty mess. I am still doing your burpee challenge that you did a few years back.

  6. Andrea Campbell

    Thank You Melissa ! I had gotten away from your workouts &I realize how much I love the vibe & how I can modify any of them for a knee issue !
    I was able to do most and only a few with some modifications ! iI thought at 1/2 way point I couldn’t go on but I did .. This was excellent I feel great. You are inspiring !

  7. Caitlin

    So fun! This was a surprising calorie burn and the workout went by so fast. I especially like that you say what the next movement is ahead of time-way less transition time that way. Looking strong, mama! Thank you.

  8. lovethejourney.lupe

    oh gosh, i’m so far behind. doing two today. I have been outside climbing and running, missed an recovery week, and then a busy week… hello muscles. Thank you MB!

  9. lovethejourney.lupe

    Sweaty, truly a river runs off my forehead. I decided to work backward, so will do #10 next. Thank you for such excellent workouts, MB.

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