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10 Minute Workout to Sculpt & Shape Your Thighs & Butt

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Hi Everyone!

Today’s workout is quick, but you should definitely feel the burn! This workout is focused on your glutes and thighs. It will help strengthen, sculpt and shape your lower body. We use a variety of movements in this workout to target the large and small muscles that make up your lower body.

When working your lower half it’s important to target the muscles on the inner and outer thighs, as well as the large muscles of the glutes and the outside of the glutes. Not only will this help shape and lift your backside and thighs, but it will help align your posture and hips.

Proper hip alignment requires strength through your glutes, thighs, core and low back, and it will improve your posture while reducing strain on your joints.

I used two 20-pound dumbbells in this workout. Select a weight that is challenging for you. If you don’t have anything heavy enough to challenge you aim to do the higher number of reps with great form. You can always get in a great workout with body weight, but the added weight increases the intensity and will help you build muscle more quickly. Muscle=Better Metabolism.

I did this workout Tuesday night, but it took me a few days to get it posted. Today is Thanksgiving in the US, so I hope everyone is having a fantastic holiday (to those of you that celebrate it). I know we all have a lot to be grateful for. Let’s take a moment today to be grateful for the things that are external and internal.

Be appreciative for family, friends, love, any blessings in your life, but also take a moment to be thankful for your physical body and what it’s capable of. Be appreciative for your mental fortitude. Just showing up today & checking out this workout means that you have good intentions for your health.

I am going to run a 5K race this AM. I have been struggling with fatigue & sinus issues for the past few weeks so it will be interesting to see where I am pace wise. Regardless of pace & race time I am thankful that I have the ability to run. 

I hope you all enjoy today’s workout! Let me know what you think about it in the comments below, on Instagram (@BenderFitness) or on Facebook:


Intervals: 10 Rounds of 10/50.

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

*If you are using very heavy/challenging weights aim for between 10-12 Reps per exercise.

  1. Squat
  2. Split Squat: Right
  3. Split Squat: Left
  4. In/Out Squats
  5. Warrior Deadlift: Right
  6. Warrior Deadlift: Left
  7. Curtsy Lunge: Right
  8. Curtsy Lunge: Left
  9. Single Leg Glute Bridge: Right
  10. Single Leg Glute Bridge: Left

Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio of Choice

Squat: Part 1

Squat: Part 2

Split Squat: Part 1

Split Squat: Part 2

In/Out Squat: Part 1

In/Out Squat: Part 2

Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Curtsy Lunge: Part 1

Curtsy Lunge: Part 2

Single Leg Glute Bridge: Part 1

Single Leg Glute Bridge: Part 2



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