Total Body Sculpt: Workout 21: Arms, Abs, Core, Legs + Cardio Burn Exercises- 40-Minutes

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Hi Everyone!

Welcome to today’s Full Body, 40-Minute, No Equipment Workout. This is a fantastic exercise routine and it incorporates some of the best compound exercises to maximize your home workout routine.

During this workout I incorporate cardio intervals. I choose high knees, but you can substitute marching in place for a lower impact option, or amp up the intensity by doing jump rope burpees or another exercise of choice. If you are just starting out on your fitness journey you can also choose to rest during the cardio intervals.

Remember, any workout can be modified to suit your needs. If you are being challenged, and feel that you are working at moderate to high intensity than you are in the correct zone to improve your strength and fitness. You will find the full length workout video and photo tutorial for each exercise below.

New Workouts:

I have more new workouts coming. I hope you enjoyed the two new workouts I posted last week. If you haven’t tried them yet, you can find them here: I had an unexpected delay for new workouts because 75% of the screen on my Mac stopped working. I am not sure how long the repair will take, but in the meantime I will either film some Live workouts or do some very basic editing on my I-pad.

While situations like faulty electronics are very frustrating, I keep reminding myself that it’s a small issue in the long run. I hope that you enjoy the workout I selected for today. It’s a great exercise routine.

Let me know what your favorite workout move was from this video, and if you like longer workouts like this one, or shorter workouts that you can repeat or stack based on how much time you have that day.

I like both workout styles, but as a working mom of two young children I often find shorter workouts to be more functional for my current lifestyle and situation. For me, a short workout keeps me feeling better than no workout at all.

Have fun today! Don’t forget to let me know what you thought of this workout!


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

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

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The Workout:

Set your interval timer for 28 Rounds of 30/50.
30-Seconds cardio of choice in between each exercise.

  1. Low Impact Jacks
  2. Lunge to Figure 4: Right
  3. Lunge to Figure 4: Left
  4. Squat
  5. Toe Touch Pushups
  6. Elbow Tap Side Plank: Right
  7. Elbow Tap Side Plank: Left
  8. Super Swim
  9. Reverse Plank Leg Lift
  10. Plié Reach: Right
  11. Plié Reach: Left
  12. Runner’s Lunge Lift: Right
  13. Runner’s Lunge Lift: Left
  14. Temple Tap Abs
  15. Raised Leg Adduction: Right
  16. Raised Leg Adduction: Left
  17. Angel Abs
  18. Tricep Pushup: Right
  19. Tricep Pushup: Left
  20. Sumo Pushups
  21. Scapular Squeeze
  22. Warrior III: Right
  23. Warrior III: Left
  24. Goddess Twist
  25. Pendulum Squat
  26. Heel Tap Abs
  27. Crunching Side Plank: Right
  28. Crunching Side Plank: Left

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