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Total Body Sculpt Workout #15: No Equipment Workout

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Hi Everyone!

Welcome to Body Sculpt Workout #15.

Are you ready for a fantastic and effective Total Body Sculpting Workout? Did I mention that you don’t need any equipment for this routine? Grab a mat and some water, and you’re ready to go.

Today’s workout program will take 40-Minutes to complete, and it will work your entire body. Cardio Intervals are incorporated into the workout routine, so we are getting strength and cardio done simultaneously. I love multi-functional workouts. For this routine, get through one round of exercise and you are good to go!

This workout is part of my Total Body Sculpt Workout series. You can do it on it’s own or if you want to follow along with the workout schedule I created go here:

Remember to challenge yourself. Get in as many reps as possible. The mind body connection makes your workouts more effective. So during each exercise, concentrate on the movement you are doing. Use good form, and challenge yourself to push into the burn. Remember, we train ourselves to be mentally and physically strong during our workouts. We learn how much we are capable of enduring, and that we have the ability to persevere through difficult things.

Let me know in the comments if you had a favorite exercise, that you want to see come back into our workout programs in the future.

See you soon, with another new workout. This workout series has been one of my favorites thus far. I’m excited to hear about your progress, and get started on some new workout challenges.

Have fun!


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:

30-seconds of cardio before each exercise. 50-seconds maximum repetitions.

1. Squat Pulse
2. Rub Hug Push-ups
3. Squat Switch
4. Oblique Push-ups 
5. Heel Tap Squat
6. Side Plank Ankle Tap: Right
7. Side Plank Ankle Tap: Left
8. Heel Tap Abs
9. Windshield Wiper Abs
10. Plank Leg Lift
11. Runner’s Lunge to Knee: Right
12. Runner’s Lunge to Knee: Left
13. Crossed Glute Bridge: Right
14. Crossed Glute Bridge: Left
15, Reverse Plank Step Out
16. Sit Thru
17. Runner’s Lunge Leg Lift: Right
18. Runner’s Lunge Leg Lift: Left
19. Dive Bomber
20. Pendulum 
21. Cross Punch: Right
22. Cross Punch: Left
23. Knee Drive: Right
24. Knee Drive: Left
25. Lateral Jump 
26. Side Angle Stretch: Right
27. Side Angle Stretch: Left
28. Baby Bear Crawl 

Lateral Jump
Side Angle Stretch
Cross Punch
Runner’s Lunge Lift
Post Workout Sweat
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