Total Body Sculpt #18: Arms, Legs, Butt and Ab Workout. 40-Minute Exercise Routine.

Please follow and like us:
Pin Share

Hello Everyone!

Welcome to today’s workout routine. We have a fantastic, equipment free workout on the agenda for today. This routine will take 40-Minutes to complete. We have some fun moves in this workout, so be sure to let me know in the comments if you have any favorites.

As always, you will find the full length workout video and photo tutorial below.

I filmed this workout as a part of the Fit and Fun Summer Run & Body Sculpt Workout Program (6-weeks of awesome workouts!). You can find the full workout series here:

Overcoming Challenges

The quote above is from the author of one of the most powerful books that I have ever read. Man’s Search for Meaning by Viktor E. Frankl. I highly recommend this book. It’s a powerful read about creating meaning through the most difficult and impossible circumstances.

Lately, I have felt the weight of many circumstantial challenges (none of which are nearly as monumental as Viktor Frankl’s experience of being in a concentration camp during the holocaust). It has taken a very intentional effort to change my mindset during these challenges. As human beings we have the ability to see nuance in situations. We can take anger and find a reason to feel compassion. It is not always easy, but it feels so much better internally to practice compassion than it does hatred.

The mental approach that you use can define or change the way you look at any situation. Health is only partially a physical practice and experience. It is also mental, emotional and spiritual. To find balance it’s important to address and practice each of these areas of health. Remember, it’s easier to practice these things when life is going smoothly. When you practice your mental approach during easier times it also makes it easier to apply to life’s challenges. When our stress level increases all of our coping mechanisms need to work harder to achieve their job of letting us be okay. We may not be able to control every situation that life throws at us, but we can choose how we react to it.

I have included a link to this book. If you have a book recommendation that you would like to share please let me know in the comments below.

This is an associate link, which means BenderFitness makes a small profit if you purchase through this link. There is no impact on price of the book.

Bonus Practice Challenge:

In addition to today’s workout, I encourage you to examine a thought or behavior pattern that is causing you distress. Sometimes it’s something small that has become so routine we don’t even notice, like criticising something about yourself every time you look in the mirror or berating yourself for making simple human mistakes. Sometimes it’s something bigger, like dedicating a ton of mental and emotional energy to something you have no power to change. When you catch yourself engaging in this pattern of behavior choose to stop it in it’s tracks. You can do this by rephrasing the thought to something positive or by deciding that in this moment you are going to dedicate your mental energy to something you do have the power the change.

Note: I am not telling you to ignore problems that need a resolution. I am telling you that you have the power to direct your thoughts in directions that help you work through problems and to create more positive experiences in your life. It isn’t easy, and it takes practice, but so does showing up for your workouts every day. The work that we put in toward our health isn’t just a physical practice.

Do you have a useful way for overcoming harmful patterns of behavior or thought? Please share it in the comments below!

I hope you like today’s workout,


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness 

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated:

The Workout:

1. Jumping Jacks
2. Knee Drop Starfish
3. Alternating Hip Thrust
4. Criss Cross Jump Squat
5. Temple Tap Abs
6. Burpee
7. Leg/Hip Lift
8. Warrior III: Right
9: Warrior III: Left
10. Goddess Twist
11. V-Slip
12. Rotating Plank
13. Pendulum Squat
14. Mountain Climbers
15. Superman
16. Long Jump with Run Back
17. Spiderman 
18. Rib Hug Push-ups 
19. Donkey Kick
20. V Roll Up
21. Bear Crawl
22. Reverse Plank Step Out
23. Superman V-Up
24. Tricep Pushup: Right
25. Tricep Pushup: Left
26. Rock the Boat
27. Warrior II to Side Angle
28. Warrior II to Side Angle

2 thoughts on “Total Body Sculpt #18: Arms, Legs, Butt and Ab Workout. 40-Minute Exercise Routine.

  1. Alicia Clutts

    Prayer helps me to overcome negative thinking. Asking God to help me replace negative thoughts that are not in Line with his purpose and will for my life with positive ones.

    Phillipians 4:8 Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

    Romans 12:2
    Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.

Leave a Reply

Your email address will not be published. Required fields are marked *