Lower Body & Core Shaping Workout with Cardio Bursts

Please follow and like us:
Pin Share

Hi Everyone!

It’s time for a brand new workout! For today’s workout all you need is a chair and 1-2 Dumbbells (optional). This workout combines timed exercises and repetitions. The goal is to create lean muscle, while also getting your heart rate up and burning fat.

This workout incorporates exercises for your lower body, arms, and core. Select a weight that is challenging for you. I used one 20-pound dumbbell, but you can use two dumbbells or change the weight to meet your needs. Select an amount of weight that is challenging for you, but also allows you to maintain  your form throughout each exercise.

I kept my reps on some of the exercises lower today, but be sure to select the range that is right (and challenging!) for you.

I hope you all like the workout!

Have fun,

Fit Fashion: One Shoulder Top & Mesh Leggings are from www.Affitnity.com and you can get 15% off total purchase with the code BenderFitness at checkout.

*Cardio Intervals: 3 Rounds of 10/50.

Beginner: 8-10 Reps
Intermediate: 10-15 Reps
Advanced: 15-20 Reps

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees

  1. Warrior Split Squat-Right
  2. Warrior Split Squat-Left
  3. Reverse Lunge Press-Alternating
  4. Side Lunge-Right
  5. Side Lunge-Left

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees

6. Sump Pushups
7. Leg/Hip Lift
8. Tick-Tock/Pendulum Abs
9. Superman
10. Reach Through Plank

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees

Repeat 1-3X


Warrior Split Squat: Part 1


Warrior Split Squat: Part 2


Warrior Split Squat: Part 3


Alternating Lunge Press


Side Lunge: Part 1


Side Lunge: Part 2


Sumo Pushup: Part 1


Sumo Pushup: Part 2


Leg/Hip Lift: Part 1


Leg/Hip Lift: Part 2


Leg/Hip Lift: Part 3


Tick-Tock Abs: Part 1


Tick-Tock Abs: Part 2




Reach Through Plank

9 thoughts on “Lower Body & Core Shaping Workout with Cardio Bursts

  1. Colette

    I seem to have problems with my upper back and ribs when I do any kind of side plank move. What excercise could would you recommend instead of a side plank.

    • benderfitness

      Side V-Up is a good option, and will allow you to support your upper body a bit through the floor. You can also stand with a dumbbell held at your side: keeping your arm and legs still, lower the weight toward the floor (stretching as far down your leg as you are able to without bending your knees), return to standing, and then do a side bend in the opposite direction. Be sure to do all reps to one side, and repeat to the other.

      I hope that helps!

  2. Olenka

    OMG, I misunderstood the ‘Cardio Burst: 3 Rounds of 10/50’ and did not watch the video… so I ended up doing 3 rounds of 3 exercises in between the floor work… I choose half-burpees, jumping rope and KB swings for it. Killer workout. Love it!

Leave a Reply

Your email address will not be published. Required fields are marked *