Lower Body Fat Blaster

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Hi Everyone,

Today’s workout video and breakdown is below. Today’s workout focuses on the lower body, and burning fat. It will help keep your heart rate high throughout to increase your fat burning. 

When working your lower body it’s important to work your muscles from a variety of angles. This will help strengthen all of the muscles that support your hips, and help maintain your spinal alignment. 

Jesse and I also did a nice long run outside today. It was less snowy than our run on Friday, but it was still challenging. We ran 6.69 miles. It’s harder for me to get motivated to run outside in the winter, but Jesse and my family got me some great (warm!) gear for running outside. 

I hope you all enjoy today’s workout! See you tomorrow!
Melissa

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

Repeat 1-3X

1. Side Jump Squat
2. Plank Hydrant (right)
3. Lunge Jump
4. Plank Hydrant (left)
5. Curtsy Lunge Kick (right)
6. High Knees
7. Curtsy Lunge Kick (left)
8. Step Up Kick Back (right)
9. Warrior Row (right)
10. Step Up Kick Back (left)
11. Warrior Row (left)

25 thoughts on “Lower Body Fat Blaster

  1. Anonymous

    IM LOVN UR WORKOUTS! THIS ONE WAS GREAT! I DID 3 ROUNDS. THIS WAS SUPPOSED TO BE MY REST DAY BUT I HAD TO TRY THIS ONE. LOVED THE PLANK HYDRANTS.

    I DONT KNOW IF YOU HAVE EXPERIENCE WITH THIS, BUT TODAY I WAS FEELING A LITTLE DOWN – NO REASON. I DECIDED TO EXERCISE AND A FEEL GREAT EMOTIONALLY. IVE NOTICED ON MY REST DAYS (ONCE OR TWICE A WEEK) I FEEL DOWN. HAVE YOU EVER EXPERIENCED THIS OR KNOWN OTHERS WHO HAVE? I FEEL LIKE MY BODY IS ADDICTED TO EXERCISE ENDORPHINS. I KNOW UR NOT A COUNSELOR SO A SIMPLE YES THIS IS NORMAL OR SOME OR NO IS FINE. I KNOW YOU HAVE LOTS OF EXPERIENCE.

    NONE THE LESS, LOVE YOUR WORKOUTS. I APPRECIATE YOU AND THE TIME YOU GIVE TO CREATE AWESOME WORKOUTS FOR US. THANK YOU! PS: MY BUNS ARE LOOKING GREAT – MY HUBBY AGREES ALSO.

  2. Melissa thank you for taking the time to post all your workouts and meals. You are amazing. I came across your page a few days ago while I was doing some research on bikini competitions and had no idea how to start. A million times thank you, I will be stepping on stage in August. Im super excited and nervous but with your help I know i’ll be ready.

  3. So glad I stumbled across your blog, I like to change up my routine often…. Like VERY often! I have been a trainer myself for women’s group classes and I like the way you are real and transparent. That was exactly what I always strived to be as well. Thanks for taking all the time to post and inspire.

  4. Melissa you are AWESOME and I love your workouts!! I want to start this full 90 day plan, but want to do in AM before work (and still go to gym AFTER WORK) Just want your advise as far as the rest days in this particular plan, should I rest completely and skip gym those days, or is cardio still okay? Thanks!!

  5. I am loving your 12 week to bikini workouts and can’t express how much I appreciate you sharing all of this.
    I am curious, and sorry if you have addressed this before (I’m fairly new to your site), where did you get the yoga pants that you are wearing in this video and what are they called?

  6. I’m loving your workouts!!!! I’m a huge fan of working out at home, since is my only option being a mother of twins. Thank you so much for taking the time and sharing it with us, You Rock!!!

  7. Done, but it’s not enought for me ! I don’t sweat. I did three times and 20rep each exercice with no rest !
    I hope the next it will increase !! If not i’ll take pounds !
    thanks for your ex !

  8. Abby

    Hello, I have a question. I am starting the bikini competition workouts soon, and I am making sure that if I do these videos twice, that will be enough. I don’t need to run (unless specified) or do any other cardio for the results? Please help

    • benderfitness

      Hi Abby, That should be perfect. Throughout the process monitor how your body is responding. Pair the workouts with a healthy diet and you should get fantastic results! If you have questions along the way let me know!

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