Total Body Sculpt Workout #20: Arms, Legs, Core and Cardio Exercise

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Hello Everyone!

Grab some dumbbells for today’s workout! If you don’t have any weights you can complete the exercises with bodyweight or grab something from around the house to add resistance to today’s workout. As always, the full length workout video is below. Today we are doing a 40-Minute Home Workout.

This workout incorporates a lot of fun and unique home workout exercises. One of my favorites from today’s routine is the Chair to Flying T. It incorporates balance and strength, and is effective even without using dumbbells. I also really enjoyed the Sit Thru Press. If you have a favorite exercise from today’s routine, let me know in the comments.

Sit Thru Press: Part 1

New Workouts

I am actively writing new workouts, which I am excited to share with you. I will be filming this week, and hopefully popping up on Facebook for a Live workout. It has been a challenge for me to balance parenting, work, blogging and mental health during the last two years of the pandemic. Working in healthcare is always challenging, but the last two years have brought that challenge to an entirely new level. It’s been exhausting in ways that I never experienced before.

As a result, I had to step back and prioritize my family’s health mentally and physically and filming new workouts went on the back burner for a while. I finally feel like our family is getting back to a place of balance and I can start creating and filming again. I thank you guys for sticking with me as I shared more throwback workouts and challenges.

Rocking some Fabletics workout gear.

I will also be posting some shorter workout tutorials on IG, Pinterest and Facebook. Some days it’s easier to share a workout tutorial as compared to a full length workout. So be sure to follow me there if you don’t already.

I hope that you have fun with today’s workout! It’s a great routine with some of the best home workout exercises. Let me know in the comments if you had a favorite move, and what you thought of this routine. I absolutely love hearing from you and seeing your check in posts and comments.

See you soon!


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

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The Workout:

30-Seconds of Cardio Before Each Exercise, 50-Seconds Maximum Reps Per Exercise

*Focus on good form, while still challenging yourself to get in maximum repetitions for each exercise. If you ever need to rest, do so and then get right back into the workout.

  1. Jumping Jacks
  2. Lunge Kicks: Right
  3. Lunge Kicks: Left
  4. Sit Thru Press: Right
  5. Sit Thru Press: Left
  6. Warrior Deadlift: Right
  7. Warrior Deadlift: Left
  8. Burpee
  9. Curtsy Abduction: Right
  10. Curtsy Abduction: Left
  11. Pushups
  12. Squat and Curl
  13. Tricep Drop
  14. Walk the Plank
  15. Curl and Press
  16. Heel Tap Abs
  17. Side V-up: Right
  18. Side V-up: Left
  19. Russian Twist
  20. Leg/Hip Lift
  21. Double Kick Back: Right
  22. Double Kick Back: Left
  23. Crescent Pushups
  24. Table Press
  25. Chair to Flying T: Right
  26. Chair to Flying T: Left
  27. Three Point Curtsy: Right
  28. Three Point Curtsy: Left

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