Booty Bump Workout

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Hi Everyone,

This was part of my workout last night. I had a fun workout planned for today, but unfortunately I have to delay it until tomorrow. I did get in a 3.5 mile run outside today. It was in the high 40s here, and there was sunshine, so I had to take advantage of the weather. 

Sunshine makes me feel more appreciative of running outside. Also, it was nice not to have to run through 6-7 inches of snow. Most of my run was done on solid ground! 

For this workout I utilized weights. It was nice to change the type of challenge I was engaging in for my workout. Yesterday I also shared Josh’s first workout video: Fitness Transformation: Workout 2
Josh did a really great job, and I gave him a new workout to do today, which I will be sharing later. 

Enjoy the workout,

Beginner: 8 reps
Intermediate: 10 reps
Advanced 12-15 reps

1. Squat
2. Bulgarian Split Squat (right)
3. Bulgarian Split Squat (left)
4. Good Morning
5. Curtsy Lunge (right)
6. Curtsy Lunge (left)
7. Romanian Deadlift

Repeat 1-3X

*I followed this workout with 3 miles on the treadmill. I did intervals, and the entire run took me 23 minutes, and 30 seconds. 

15 thoughts on “Booty Bump Workout

  1. Melissa, I am doing your first month of Bikini w/o and this one and the fitness transformation #2 is on todays list, but both w/o say to run extra.. do I add both or just the two workouts or the two workouts plus 20 minute of cardio? Thanks for the tip. Theresa

  2. Hello Melissa i just did the Booty Bump Workout and fell great! Thank you for all that you do! I am following your workouts and have results! I was happy and surprising to see that you have a excercise called Bulgarian Split Squat. How do you know about it? I am asking you because I’m bulgarian, and was nice to me. 🙂


    Melisa …. I only have to say one thing: GOD BLESS YOU! You look such an amazing person. I hope the best for you and thank you very much for helping us! Thanks thanks thanks and again: GOD BLESS YOU.

  4. Daniela Rodriguez

    I did this workout 2 days ago and my booty was so sore as well as my hamstrimgs. It was so hard going to the restroom afterwards. Haha! I did the advanced level. It was hard balancing with the weights but I did it!

    • benderfitness

      You can use dumbbells instead of the barbell. Some people use a sandbag, but typically dumbbells are the less expensive option. 🙂

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