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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.

Workout burn.

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.

Post workout flex.

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