Tone That Tush! Quick Home Workout

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Hi Everyone!

Today’s workout is focused on shaping and strengthening the lower body. The lower body is a power house for your movements. Your bottom half also houses large muscles that help you torch calories during your workout.

Focus on pushing yourself while maintaining proper form throughout each exercise. The more you put in to your workout, the more you will get out. When you get the full range of motion during each exercise you are maximizing the benefits.

I hope you enjoy today’s workout. You can repeat it to increase the intensity. During today’s workout you will need dumbbells and a chair (or something sturdy to step up on).

Have fun with this one!


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

1. Chair Squat
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Dead-lift Row
5. Step Up with Kick Back (right)
6. Step Up with Kick Back (left)
7. Plie Squat
8. Warrior Dead-lift (right)
9. Warrior Dead-lift (left)
10. Leg Series (right)
11. Leg Series (left)

Repeat 1-3X

6 thoughts on “Tone That Tush! Quick Home Workout

  1. Anonymous

    Hey Melissa, don’t know where to go to ask questions, but I want your opinion on pre-/post-workout supplements. I know lots of people use them for body building, but would you recommend them for those who want to lose weight? Are they effective, or do supplements hinder weight loss? I’m a little new to the supplement world.
    I’ve been following your workout challenges/blog as my form of exercise, I don’t add any additional weight lifting, or other routines, etc.

    • benderfitness

      When it comes to supplements I always refer people to my friend Jon. He owns a nutrition store and has a degree in Nutrition. You can message him through their Facebook page: and he will make personalized recommendations for you.

      I think adding a protein supplement and a vitamin is usually enough for most people if they aren’t getting that in their diet naturally. If you decide to try supplements monitor your bodies reaction to see if you think it’s making a difference. I hope that helps!

  2. Mary

    I’ve been doing your 30 day challenge. And love it! I’ve been working out steadily for over a year and like to change it up. Yours are challenging!! I’m happy with my body except my belly and hips. What can I do to really get rid of them?

    • benderfitness

      That’s fantastic! You can do a few things: increase the number of workouts rounds (depending on how many rounds you are currently doing), add more cardio, and took a good look at your diet. Sometimes small changes provide big results!

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