30-Minute Full Body Workout: Legs, Glutes, Core Sculpt and Cardio Workout

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Hi Everyone!

Grab a dumbbell and a chair or other sturdy object you can safely put a foot up on and let’s get started with this awesome home workout. This workout alternates timed cardio bursts with strength focused repetitions. We start with cardio bursts, so if you haven’t warmed up before starting ease into the cardio and allow your body to get nice and warm, before transitioning to full intensity during the next cardio section.

I really like the combined challenge of timed intervals and repetitions, because it activates and challenges the body differently. This routine took me 30-minutes to get through, but depending on the number of reps and amount of weight you use it might be a little bit quicker or a little longer for you.

Challenge yourself to maintain good form throughout the workout. That will help you get the most muscle activation and preserve your mobility. In the interest of maintaining and improving mobility, I also posted the video to my Daily 10-Minute Mobility Routine below. It’s an amazing stretch to keep you mobile and pain free.

Up and Coming:

I am almost done filming new workouts for the launch of my subscription site! I don’t have a solid launch date yet, but I am tentatively hoping that everything will be ready to go in about ten days! I’m excited to continue sharing free workouts here, but also supplement that with a subscription site that will include exclusive workout videos, new challenges, journal prompts, meditations and more.

The first challenge is going to be 4-weeks long, include 20 new workouts, and two journal prompts/discussion topics per week. I’m also working on a printable calendar so you can easily keep track of progress.

I’m really interested to see what everyone thinks of the new series and added content. Hopefully you end up being as excited about it as I am!

I’m going to be running a Founder’s Discount special for early subscribers. As I have more information on that I will share it here and on social media, so keep your eyes peeled. The discount will be valid as long as you maintain your membership without interruption.

Let me know how today’s workout went for you! Did you like combining reps and timed exercises or do you have a preference for one over the other? I love hearing from you, so let me know your thoughts.

See you soon with a new workout! I hope you’ve enjoyed the videos I have shared recently! 


More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

*Cardio Intervals: 3 Rounds of 10/50.

Beginner: 8-10 Reps
Intermediate: 10-15 Reps
Advanced: 15-20 Reps

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees

  1. Warrior Split Squat-Right
  2. Warrior Split Squat-Left
  3. Reverse Lunge Press-Alternating
  4. Side Lunge-Right
  5. Side Lunge-Left

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees

6. Sumo Pushups
7. Leg/Hip Lift
8. Tick-Tock/Pendulum Abs
9. Superman
10. Reach Through Plank

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees

Repeat 1-3X

Mobility Stretch:

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