It’s workout time! Today’s workout takes 18-Minutes to complete one round. This is a full body workout with an emphasis on the glutes & thighs. During this workout I use a stability ball, but there are simple (and effective!) variations that can be done with no equipment.
Remember, there is always a way to modify a workout to suit your needs. It’s not about expensive equipment, you can challenge your body using body weight and/or items you already have around the house.
This workout can be repeat up to 3X, and can be performed as a HIIT workout (as I demonstrate in the video), or you can go for Repetitions. If you are doing more than one round, you can switch up the challenge by doing one round of HIIT & one round for reps.
Suggested Reps for each exercise:
It is great for your body to mix up the challenge. Don’t be afraid to try something new! As always, you should preface your workout with a warm-up and finish with a cool-down and some gentle stretching. By warming up your body gets additional benefits & burn during the workout. The cool down allows your heart rate to come back to normal, and helps you maintain flexibility and decrease your chances of soreness and injury.
Have fun with today’s workout!
- Spiderman Plank-Right
- Spiderman Plank-Left
- Warrior III Squat-Right
- Warrior III Squat-Left
- Heel Tap Leg Lifts
- Leg Series-Right
- Leg Series-Left
- Ball Leg Lift
- Ball V-Lift
- Butt Lift
- Butt V-Lift
- Plie Jumps
- Squatting Side Leg Lift-Right
- Squatting Side Leg Lift-Left
- Wall Sit Leg Lift-Right
- Wall Sit Leg Lift-Left
- Side Plank Drop-Right
- Side Plank Drop-Left
7 thoughts on “18 Minute Body Weight Workout: BenderFitness Glute Bender”
Do you have dvd and kit progam
Not at this time, but it’s something I am thinking about offering in the future. 🙂
Thank you so much gurl for new ideas… You motivate me more.. Please keep on sharing your vedios about workouts that can be done even in my room.. And how to do it in dumbell on how to shed flappy arm below… Thanks
I have been watching your workouts so often and I’m really inspired by you and your workouts.
Love you! keep up the good work:)
Wow! This one went by so fast, it was fun! Thank you so so much for all of these videos! 🙂
Loved the different moves! Need to work harder on the stability ball moves. You look so graceful doing them!
Loved it! Thanks for reposting.