Lean Lower Body Home Workout

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Hi Everyone!

This workout is focused on the lower body. You can complete this workout for reps or as an interval workout. The breakdown for each technique, and the workout video are both below. 

I followed this routine with 2 miles on the treadmill, which took me 14 minutes, and 30 seconds to complete. I did the first mile at a 7.5 min/mile pace, and then sped up the second mile. It felt great to do a short, but quick run. It was also a good reminder to me that getting in some cardio doesn’t have to take a long time. Jump Roping, or running can be a quick addition of cardio to any workout. You can always add my 10-Minute Jump Rope Workout to any workout as a Bonus Cardio Blast. You can find it here: 10-Minute Jump Rope Workout.

When I first started running I focused on time instead of mileage. My first goal was to be able to run for 20 minutes without stopping to walk. If you have never run before it’s a good way to build, and it also let’s you track your progress, as you get closer and closer to your goal. 

This workout is focused on toning, and shaping the lower body. There are plenty of exercises focused on strengthening your calves, thighs, and butt incorporated into this routine. These moves help sculpt the lower body. Increasing strength in your knees, ankles, and hips can improve your stability and decrease your risk of falls or joint injuries later in life. 

It is important to maintain balance in your body, and strengthen all of your muscles. Often, people will train one “problem” muscle group to the exclusion of others. It is far more effective to train your entire body, as the increased muscle and strength will improve your metabolism, fat burning, and the overall look of your body. Focus on your overall fitness and the aesthetic results will follow. I feel strongly that your body shouldn’t just look good, it should be strong, capable, and functional. 

Enjoy the workout, and have a great day. I will see you later with a new workout. :)


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

HIIT Option: 12 Rounds of 10/50 for Max Reps

1. Curtsy Lunge Kick (right)
2. Curtsy Lunge Kick (left)
3. Lift and Pulse Leg Extension (right)
4. Lift and Pulse Leg Extension (left)
5. Reverse Plank Step Out
6. Roll and Lift Situp
7. Crossed Plank Downdog
8. Lunge Hop (right)
9. Lunge Hop (left)
10. Butt lift
11. Romanian Deadlift Pulse (right)
12. Romanian Deadlift Pulse (left)

Repeat 1-4X
Optional: Pair with 15-30 Minutes Cardio of Choice




5 thoughts on “Lean Lower Body Home Workout

  1. Rhonda

    That was the last of the 30 day challenge, and I’m so proud of me, that I completed it. Not in 30 days, but I did it. Thank you so much for walking me through it. I’ve never done anything like that before, and now I’m hooked. The only exercise I wasn’t able to do was the reverse plank step out, every time I tried I’d fail, so I decided to hold the reverse table plank, don’t know if that’s the correct name, but it seems to get me prepared for that exersize, would that be correct, or should I try something else, I feel like my hamstrings give out on me. I tore my hamstring a while back so I’m wondering if that’s why I can’t do them, what is your suggestion?

    • benderfitness

      Hi Rhonda, You are exactly right in thinking that holding the plank will help you build up to the more difficulty version! It might be your hamstring giving you difficulty with that movement. Injuries can linger a lot longer than we expect them to. There are a lot of hamstring exercises you can do. Glute Brides are one of my favorites. You can increase the intensity of the movement by doing them with your feet elevated on a chair. Romanian Deadlifts are another great exercise.

      Great job sticking with the challenge! 😀

  2. Sharla White

    Thank you so so much for these incredible videos! I feel myself getting stronger each day and I’m watching my body change. I appreciate your time and wisdom.

    Health & blessings,


  3. This was great as usual Melissa! I did your 10-min jump rope workout 1x thru first, and then did this routine twice through, once with the video and the second time without, followed by about 8-min stretching.

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