21 Minute Full Body Workout: Total Body Sculpting

Hi Everyone!

I have a great workout for you today! This is a full body workout that incorporates weights and body weight exercises. It will help you burn fat, build lean muscle, and shape your entire body. 

In today's workout I used a 75 lb barbell. If you don't have a barbell, you can use dumbbells, or complete the exercises with body weight. If you don't have weights, but you want to increase the challenge you can find something around your house (water jugs, canned food, etc). If you get creative with your weights, tag me in your photos on Instagram or Facebook. It helps others come up with new ideas!

Today's Fitness Fashion is a sneak peek from Affitnity's newest line. One of the perks of being an Ambassador is getting the latest fashion before it's even released for sale! The other perk is that BenderFitness fans always get 15% off of their total purchase with the code: BenderFitness at check out. There are several other brand new styles that I can't wait to wear this week! It might sound silly, but new workout clothes motivate me to work out. 

Affitnity's website: www.affitnity.com

Let me know what you think of the workout! 

Melissa

Click the link to get your own Gymboss Interval Timer!
Set your time for 18 Rounds of 30/50. 

-Deadlift
1. High Knees
-Deadlift
2. Diagonal Leg Cross (right)
-Deadlift
3. Diagonal Leg Cross (left)
-Deadlift
4. Scissor V-Ups
-Deadlift
5. Mountain Climbers
-Deadlift
6. Squat Jumps
-Squat & Press
7. High Knees
-Squat & Press
8. Chair Pose
-Squat & Press
9. Mountain Climbers
-Squat & Press
10. Crunch & Tap
-Squat & Press
11. L-Leg Lifts (right)
-Squat & Press
12. L-Leg Lifts (left)
-Romanian Deadlift
13. High Knees
-Romanian Deadlift
14. Tuck Jump
-Romanian Deadlift
15. Pushup to Side Plank
-Romanian Deadlift
16. Knee Drop Plank
-Romanian Deadlift
17. Mountain Climbers
-Romanian Deadlift
18. Frogger to Wide Leg Pushups

Repeat 1-3X
Optional: Pair with 20-30 Minutes of Cardio. 

Dead Lift: Part 1

Dead Lift: Part 2

High Knees

Diagonal Leg Cross: Part 1

Diagonal Leg Cross: Part 2

Scissor V-Up

Mountain Climber

Squat Jump: Part 1

Squat Jump: Part 2

Squat & Press: Part 1

Squat & Press: Part 2

Squat & Press: Part 3

Chair Pose

Crunch & tap: Part 1

Crunch & tap: Part 2

L-Leg Lift: Part 1

L-Leg Lift: Part 2

Romanian Deadlift: Part 1

Romanian Deadlift: Part 2

Tuck Jump

Pushup to Side Plank: Part 1

Pushup to Side Plank: Part 2

Pushup to Side Plank: Part 3

Knee Drop Plank

Frogger to Wide Leg Pushup: Part 1

Frogger to Wide Leg Pushup: Part 2

Lean Lower Body Dumbbell Workout

Hi Everyone!

Get your dumbbells ready for tonight's workout! This workout focuses on sculpting your glutes, thighs, and calves. I also incorporated movements to work the core and arms, but the lower body is the focus today. 

Select a dumbbell weight that is challenging for you. I used 20 lb dumbbells, and a 15 lb dumbbell for the Overhead Split Squat. If the movements don't feel challenging enough it is time to upgrade your weights!

Focus on using full range of motion (ROM) for each exercise to achieve the full benefits. When working with weights it is imperative to utilize good form. Keep the core strong through each exercise to protect your back. With any twisting motion don't use momentum, be sure to control the full movement. 

Todays Fit Fashion: my top is from: www.affitnity.com You can get 15% off of your total purchase with the code BenderFitness at checkout. 

Have fun with with one! I have a 15 Minute HIIT Workout for you tomorrow!
Melissa




Equipment: Gymboss Interval Timer set for stopwatch, Dumbbells, Chair or Bench. 

Beginners: 5 Burpees, 10 Reps Per Exercise
Intermediate: 10 Burpees, 15 Reps
Advanced: 10 Burpees, 20 Reps

1. 10 Burpees
2. Curtsy Lunge (right)
3. Curtsy Lunge (left)
4. Romanian Deadlift
5. Overhead Split Squat (right)
6. Overhead Split Squat (left)
7. Calf Raise (right)
8. Calf Raise (left)
9. Weighted Plie
10. 10 Burpees

Repeat 1-4X

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Curtsy Lunge: Part 1

Curtsy Lunge: Part 2

Curtsy Lunge: Part 2

Romanian Deadlift

Overhead Split Squat: Part 1

Overhead Split Squat: Part 2

Calf Raise: Part 1

Calf Raise: Part 2

Weighted Plie Squat

Weights and Intervals & Cardio Smash Up: Home Workout

Hi Everyone!

Today I have two older workouts for you! Jesse was offered tickets to a show tonight, so we didn't get to film a new workout. We will definitely be filming as soon as I get home from work tomorrow. So check back!

Today's workout is a combination of weighted exercises and a 5 minute interval round. The entire workout can be repeated 1-3X. When I filmed this routine, I went through the routine once and followed it by a 3 mile run outside.  

You can choose to to the workout with a run, or pair it with the 10 Minute Cardio Smash video I posted below. In the Cardio Smash Video I paired my workout with running. The running is optional.  

I thought this routine was a nice challenge. I hope you like it!
Melissa

Don't forget to check in on Facebook, Instagram, or Twitter to let me know how you're doing!

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Interval Round: Max reps during each 60 second interval, 10 seconds of rest

Reps:
1. Reverse Lunge with Dumbbell Raise
2. Romanian Deadlift with Row
3. Weighted Temple Tap Abs
4. Back Extensions on Stability Ball
5. Squats with Lateral Raises

Intervals:
1. Rainbow Climbers
2. Knee Tuck Squat
3. Bicycle Abs
4. Hip Lift and Press
5. Burpees





Equipment: Gymboss Interval Timer set for 10 rounds of 10/50. 

Max reps during each 50 second interval, 10 seconds of rest between exercises. 

Warm Up: 1 Mile Run, 10 Minutes Jump Rope or Cardio of Choice

1. Frog Hopper
2. Jump Squat Turn
3. 3 Way Plank
4. Right Leg Hop Press
5. Left Leg Hop Press
6. Single Leg Frogger Pushup
7. Squat Jacks
8. Single Leg Hip Thrust
9. High Knees
10. Burpee

Optional: Cardio: 2 mile run, or 15-20 minutes cardio of choice