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

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.

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.

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!

Melissa

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

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

BenderFitness Merch! Black Cropped Hoodie

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.

Jumping Jacks
Lunge Kicks: Right
Lunge Kicks: Left
Sit Thru Press: Right
Sit Thru Press: Left
Warrior Deadlift: Right
Warrior Deadlift: Left
Burpee
Curtsy Abduction: Right
Curtsy Abduction: Left
Pushups
Squat and Curl
Tricep Drop
Walk the Plank
Curl and Press
Heel Tap Abs
Side V-up: Right
Side V-up: Left
Russian Twist
Leg/Hip Lift
Double Kick Back: Right
Double Kick Back: Left
Crescent Pushups
Table Press
Chair to Flying T: Right
Chair to Flying T: Left
Three Point Curtsy: Right
Three Point Curtsy: Left

Total Body Sculpt Workout #19: Thighs, Butt, Arms, Core and Cardio – Home Exercise Routine

Hello Everyone!

Welcome to today’s total body workout. This is an amazing total body workout routine, that uses some unique and fun home exercise moves. The full length workout video is below and will take 40-Minutes to complete. When you finish the workout be sure to leave a comment letting me know if you had a favorite exercise.

I filmed this routine as part of Week 3 of my Fit and Fun Summer Run & Body Sculpt Challenge: https://www.benderfitness.com/2020/06/fit-and-fun-summer-run-body-sculpt-workout-challenge-week-3.html

The Benefits and Challenges of Home Workouts

I have been doing (and sharing!) home workouts for more than a decade now. It’s true what they say, time flies when you’re having fun, because I can barely believe that as I type it. I am a firm believer in the benefits of home exercise programs to get amazing results in physical fitness and improve overall health.

I love that I don’t have to account for driving time in my schedule, because I can change, workout, shower and be done.

However, home workouts are not without their challenges, especially with young children at home. As you can see in the photo above my kids love to join me during my workouts. Sometimes that means on their own mats working out next to me, and other times it means that they climb all over me as I exercise. Sometimes I have to modify to low impact exercise moves to make sure the workout is safe for a curious and snuggly child.

That said, I love knowing that my kids are seeing us set a healthy example in making movement a part of every day life. They get really excited when I bring out the yoga mats and let them join in on the fun. My son loves to tell me how much stronger and faster he gets from the exercises we do together.

Why Kids Need Exercise Too: An OT’s Perspective

It’s important to me that my kids see physical activity as a normal part of every day life. We incorporate movement breaks throughout the day on a regular basis. As an occupational therapist, I know that a lot of kids are being developmentally impacted due to not getting enough exercise and playful movement. Ask any teacher who works with young children how many times kids fall out of their chairs at school and you might be surprised by their answer. Children’s proprioceptive and vestibular systems are being impacted by a lack of physical activity.

What does that mean to a non-OT? Proprioception is the ability to know where your body is in space and in relation to the environment. The vestibular system regulates the internal sense of balance and helps a person maintain an upright position without falling over. These systems are especially sensitive to formation in the early years (birth to age 7).

The way that these systems develop is through movements like spinning, jumping, bouncing, climbing, swinging and going upside down. My son loves practicing cartwheels and headstands and my daughter loves to imitate his movements. Dance parties, yoga, playgrounds, even watching a tv show in an upside down position can help develop these systems. Kids like to move and it’s important for adults to encourage that and provide opportunities for playful movement.

*Side Note: Children with specific sensory or therapeutic needs should have an evaluation by a pediatric therapist. For some children spinning, jumping, swinging movements can be scary or overstimulating and they often benefit from an individualized program.

For Kiddos, I’m a big fan of Cosmic Yoga. It incorporates storytelling, fun and yoga movements. You can find Cosmic Yoga on Youtube or here: https://cosmickids.com. I also like Coach Josh on Youtube: https://www.youtube.com/channel/UCTU8A3yuFEw9fecpExufLcg or you can do a YouTube search for “Movement Breaks” or “Brain Breaks.”

What is your favorite part of working out at home, and what is challenging? I would love to hear your thoughts in the comments below.

Have fun today! I hope you enjoy this workout routine!

Melissa

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

If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

1. Lateral Hop
2. Plank Cross Step
3. Twisting Sumo Squat: Right
4. Twisting Sumo Squat: Left
5. Fighter Stance
6. Side Plank Leg Adduction: Right
7. Side Plank Leg Adduction: Left
8. Side Gorilla
9. Kneeling Side Heel Press: Right
10. Kneeling Side Heel Press: Left
11. Surfer
12. Lunge Pulse:Right
13. Lunge Pulse: Left
14. Squat Pulse
15. Breakdance Donkey
16. Angel Abs
17. Dive Bombers
18. Knee Drop Plank
19. Low Jack
20. Table Leg Abduction: Right
21. Table Leg Abduction: Left
22. Burpee
23. Bunny Hop Squat
24. Lunge to Knee: Right
25. Lunge to Knee: Left
26. Squat Jump
27. Forward/Back Kick: Right
28. Forward/Back Kick: Left

Total Body Sculpt Workout Series: 11 Different Home Exercise Routines: 40-Minute Full Length Videos

Hi Everyone!

Below you will find my Body Sculpt Workout Series. This is a series of eleven different Home Workouts that are 40-Minutes long. Each workout is a Full Body Workout Routine. This has been one of my favorite workout series thus far, and I plan on adding to it over the next couple of months.

Most of these workouts require no equipment, and workout #9 and #11 incorporate dumbbells.

This series that leads up to my 6-Week Body Sculpt and 1-Mile Run Challenge series, which you can find here: https://www.benderfitness.com/body-sculpt-1-mile-run-challenge-6-week-home-workout-program

Melissa

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: https://www.patreon.com/BenderFitness.

Workout 1: Total Body Sculpt #1

Total Body Sculpt Workout #1: No Equipment Home Exercises

Workout 2: Total Body Sculpt #2

Total Body Sculpt #2: No Equipment Home Workout

Workout 3: Full Body Cardio Burn

Total Body Sculpt: Workout 3: Best Full Body, Cardio Burn Exercises-Full Length Workout Video

Workout 4: Great Results: No Equipment

Total Body Sculpt: Workout #4: Great Results, No Equipment

Workout 5:

Total Body Sculpt Workout #5: Effective, No Equipment Home Workout

Workout 6:

Total Body Sculpt #6: Fantastic, Full Body, Standing Workout

Workout 7:

Total Body Sculpt #7: Full Body Interval Workout, No Equipment Needed

Workout 8: Cardio, Arms, Legs and Butt

Total Body Sculpt #8: Cardio, Arms, Legs and Butt Workout

Workout 9: Standing Home Workout

Total Body Sculpt #9: Standing Home Workout for Legs, Core, Arms and Butt

Workout 10: No Equipment Cardio, Arms, Legs, Core and Butt Exercises

Total Body Sculpt Workout #10: No Equipment Exercises for Cardio, Arms, Abs, Legs and Butt

Workout 11: Total Body Sculpt with Dumbbells

Total Body Sculpt Workout #11

Ready to Move to the 6-Week Fit and Fun Summer Workout + Mile Run Challenge:

Body Sculpt + 1-Mile Run Challenge: 6-Week Home Workout Program

Total Body Sculpt: Workout #14: Full Body Home Workout and Cardio

Hi Everyone!

Welcome to Total Body Sculpt Workout #14. This is a fantastic full body workout. Total Workout Time is 40-Minutes, and you don’t need any equipment.

Be sure to have some water handy to stay hydrated. Before each strength move, we have a cardio burst. Varying the intensity of the cardio is a great way to modify the workout. You can use the cardio intervals as a rest break, march in place, jog in place, do high knees, jump rope, add Burpees or mountain climbers. You want to work to an intensity level that is challenging for you.

On a scale of 0-10 workout intensity you want this workout to be 7-9. That means, you are working hard, sweating and breathing heavy, but you are able to keep going. If at any time you need to pause, that’s totally fine! Just get back into the workout when you are ready.

Let me know what you think of today’s workout! Tag me on IG or FB. I love to see your check in posts. I enjoy cheering you on, and hearing about your workout successes!

The Body Sculpt series has been one of my favorite series so far. I hope that you’re enjoying it. Is there a certain workout series you would like to see next? Let me know in the comments.

See you soon, with another new workout.

Melissa

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: https://www.patreon.com/BenderFitness.

1. Squat
2. Pendulum Tap: Right
3. Pendulum Tap: Left
4. Leg Circle: Right
5. Leg Circle: Left
6. Extended Hydrant: Right
7. Extended Hydrant: Left
8. Leg Series: Right
9. Leg Series: Left
10. Seated Twist: Right
11. Seated Twist: Left
12. Superman
13. Leg/Hip Lift
14. Plank Knee Tap: Right
15. Plank Knee Tap: Left
16. Temple Tap Abs
17. Plank Leg Lift
18. Spiderman: Right
19. Spiderman: Left
20. Sumo Pushups
21. Reverse Plank
22. Scapular Squeeze
23. Tricep Push-up: Right
24. Tricep Push-up : Left
25. Walk the Plank
26. Forward Kicks
27. Lunge to Warrior III
28. Lunge to Warrior III

Total Body Sculpt Workout #12: 40-Minute Full Body Workout with Cardio Burn

Welcome to Total Body Sculpt Workout #12. This Total Body, 40-Minute Home Workout will give you amazing results for Body Sculpting, Strength and Endurance.

For this routine, we alternate Cardio Bursts with Strength focused exercises.

Don’t be afraid to push outside of your comfort zone. That means get sweaty and let yourself be out of breath. Teach your mind and body how strong they are.

It’s okay to feel the burn, that means you are really working and targeting those muscles. Of course, sharp pain should never be ignored or worked through, as that can indicate an injury. Learn how to listen to your body and recognize a good burn vs an injury.

You are capable of so much physically, and mentally. Keep showing up and putting in the effort.

I hope you enjoy today’s workout! Let me know if you are enjoying these longer, 40-Minute workouts!

Melissa

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: https://www.patreon.com/BenderFitness.

1. Jumping Jacks
2. Forward Lunge: Right
3. Forward Lunge: Left
4. Hydrant: Right
5. Hydrant: Left
6. Side V-Up: Right
7. Side V-Up: Left
8. Floor Tap Squat
9. Bird Dog: Right
10. Bird Dog: Left
11. Heel Slides
12. Reverse Plank
13. V-Slip Under
14. Tricep Push-up: Right
15. Tricep Push-up: Left
16. Orthodox Jab to Uppercut: Alternating
17. Cross Punch: Right
18. Cross Punch: Left
19. Kneeling Oblique Hip Tap: Right
20. Kneeling Oblique Hip Tap: Left
21. Hip Thrust: Right
22. Hip Thrust: Left
23. Goddess Elbow to Knee Tap
24. Locust Stretch
25. Crescent Pulse with Heel Lift: Right
26. Crescent Pulse with Heel Lift: Left
27. Warrior III Knee Abduction: Right
28. Warrior III Knee Abduction: Left