Leg, Butt & Thigh Shaping Workout: 30 Minute Home Workout

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Hi Everyone!

Are you ready for a great Lower Body Workout? Grab a couple of dumbbells (if you don’t have any you can do the exercises with body weight), and get ready to work your booty and legs. This video has the warm-up and cool down included, but I will also post them separately.

I am feeling really good after our workouts so far this week, and I hope you are too. In addition to doing one round of today’s workout I also went for a 3-Mile (30 Minute) run with the baby.

Our workout schedule for this week:

Day 1: 15 Minute HIIT: Quick Full Body Workout

Day 2: 35 Minute Total Body Workout & Cardio HIIT Fat Burn 

Day 3: Cardio Sweat: Plyo HIIT Fat Burn Total Body Workout: 15 Minutes Per Round 

Day 4: That’s Today! Lower Body

Day 5: Core

I had to take a break from my Sun Salutations because I am having some Carpal Tunnel symptoms in my right hand. Most likely it’s from holding Maverick, pushing the stroller, and generalized increased use of my wrist. If it keeps up I will modify all of the positions done in plank by using dumbbells or pushup bars to keep my wrists in neutral. I still posted the video below for anyone who is doing the daily yoga challenge.

Sun Salutations are also a great option for both Warm-Up and Cool Down.

For anyone who is supporting BenderFitness on Patreon: we ran into some technical difficulties. Patreon did a mass delete of fraudulent accounts. Somehow mine got lumped in there incorrectly and they deleted my page. They are working to re-activate it, but we don’t know yet if I have to start the page from scratch. I was very disheartened last night when I saw that my page had disappeared. We have never had so many technical difficulties at one time. Our camera died, Jesse’s iPhone died (we replaced it, but when everything synced we had a gap of missing photos and videos from last October to August. Maverick was born July 4th so we lost the video from when he was born, and all of his photos), my Macbook Pro decided to only work while plugged in, and now the Patreon page where people are supporting us to help us get new equipment & make BenderFitness sustainable was deleted.

For a little while there I felt like it was a sign that maybe I was not supposed to keep blogging, and I should go back to work as an Occupational Therapist. Luckily I am an optimist and a very determined person so I didn’t let it keep me down long. Once I figure out if they are able to recover my page I will go from there. It’s possible to re-build & sometimes in the rebuilding process we create something even better than the original. Update: My Patreon Page is up and running again, but all previous pledges have been deleted. If you still want to help/re-pledge please go to: https://www.patreon.com/BenderFitness.

I hope you all enjoy today’s workout!
Melissa

PS You can find me on Instagram, Twitter, Pinterest & Snapchat: @BenderFitness and Jesse on Instagram: @BenderCrosby1. I am on Facebook: @MelissaBenderFitness

Warm Up: Buy a Gymboss now. Interval Timer Set for 5 Rounds of 5/55

  1. Forward Kick-Right
  2. Forward Kick-Left
  3. Frog Hop
  4. Knee Swing Kick-Right
  5. Knee Swing Kick-Left

Workout: Interval Timer Set for 18 Rounds of 10/50

  1. Squat
  2. Leg Abduction-Right
  3. Leg Abduction-Left
  4. Warrior Deadlift-Right
  5. Warrior Deadlift-Left
  6. Plie Squat
  7. Chair Squat
  8. Single Leg Squat-Alternating
  9. Side Lunge Switch
  10. Romanian Deadlift
  11. Quadruped Heel Press-Right
  12. Quadruped Heel Press-Left
  13. Quadruped Knee to Elbow-Right
  14. Quadruped Knee to Elbow-Left
  15. Quadruped Rainbow Tap-Right
  16. Quadruped Rainbow Tap-Left
  17. Leg Series-Right
  18. Leg Series-Left

Cool Down:  Interval Timer Set for 5 Rounds of 5/55

  1. Shoulder Stretch Squat
  2. Deep Squat with Elbow Press
  3. Runner’s Lunge-Right
  4. Runner’s Lunge-Left
  5. Seated Forward Fold

Repeat 1-3X

19 thoughts on “Leg, Butt & Thigh Shaping Workout: 30 Minute Home Workout

  1. Marina

    I am sorry you had to deal with all of that, especially losing precious photos. I like your optimism though and I hope they can recover your page : )

  2. Stacey

    Sorry to hear about the tech issues 🙁 Please let us know when the other site is up again and it’s not a problem to sign up again and pledge. We would all miss you too much if you closed the blog because you ROCK!

  3. VENA

    i agree with Stacey. You would be greatly missed if you stopped your blog and workouts. I personally use them at lease 4 days a week and always tell my friends how great your workouts are. I even love that my sister that is many states away does the workouts too and we chat about how wonderful they are and convenient. I don’t have a gym membership and with your workouts I feel these are better then a gym. i love what you do and am so grateful for you and Jesse’s commitment to this, i would love to help with the equipment fund. maybe you can set up a go fund me account.
    the workout was great BTW!!!

  4. Karina Estrada

    MY LEGS ARE JELLY!!!!!! I wont be able to walk for sure tomorrow (I can’t walk right right now)but it was a great workout.

  5. Carla Kay Huffman Itie

    Melissa, your workouts are wonderful! I alternate between you and Fitnessblender, yours are more hardcore so I am working back up to doing yours more often! Your energy and smile are so encouraging and I only see your popularity increasing, so keep at it! I just recommended you again to some coworkers who think you have to go to a gym or buy a treadmill to get fit. Thanks again!

  6. Anni

    Please don’t give up!!! Doing your workouts is WAY BETTER than going to the gym. Since I’m working out with you (sometimes I even talk with you during exercise, ha ha) I love my body more than ever and I’m 44 now!!! I’m sure, everybody who signed up to Patreon before will do that again, because we are all very loyal Bender fans, aren’t we?

    • benderfitness

      Thank you so much!!! <3 It is definitely motivating to hear that what we are doing is helping you and so many others. Your support means so much!

  7. Megan

    Your workouts are some of the best on the web; I hope you don’t give up! Promotion via social media seems to be the best bet these days — especially Instagram for fitness! I know your motto is that fitness should be free, but if you also made some paid but affordable plans (like maybe seasonal plans for getting in shape for the holidays/summer/etc), I know I would definitely be interested! 🙂

  8. Katherine

    I’m sorry you lost those photos and video. I agree your faith is being tested with all this stuff going on. Keep persevering! Often when we’re doing the right thing there is opposition. What you’re doing is great in so many ways. I tell as many people as I can about you, it’s easy to tell people how great you and your workouts are!

  9. Great workout today! Went thru it twice along with your posted standing core workout. I must remember to bring my stability ball home to use. Thanks and don’t give up for good things happen to good people!

  10. Rainee

    So sorry about your photos! That would be so disheartening! (my little one was born August 12th) Please don’t stop what you are doing. I love your workouts and have been doing them for years. (a gym is 30 minutes away) I did them trough my pregnancy and easily lost the weight. I will pray God will make it clear what you should be doing. Enjoy the time with Maverick. I recently went back to work and I ache for my baby by the time I get home.

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