Lower Body Sculpt & Extended Plank Core Workout: Legs & Abs Home Workout

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Hi Everyone!

Today I have two workouts for you! The first workouts is a Lower Body Sculpt & the Second Workout is a Core workouts for Love Handles, Abs & Back. The second video is posted below the photo tutorial for the Lower Body Workout, so be sure to keep scrolling!

Oblique Plank yt

I hope you all enjoy the workouts and are feeling good at the midway point of this week! Remember to listen to your body. If you need a rest day you can adjust the schedule & complete these workouts tomorrow.

You can also choose to pair the workouts, or separate them. It’s important to recognize how your body is feeling. Creating a mind & body connection will make you stronger, and healthier. Remember, when you do an exercise, if you focus on the muscles you are training during the exercise, you actually improve your physical results!

I hope you enjoy today’s workouts! Have fun & feel free to tag me in your Instagram photos, or let me know what you think about the workout on my Facebook page.


PS: In Both videos my workouts pants are from Affitnity.com. I am a brand ambassador for Affitnity, so you guys can always get 15% off any purchase with the code BenderFitness at checkout. Plus the Instagram giveaway closes tonight, so it’s not to late to enter! Find me on Instagram: @BenderFitness and follow the instructions on the giveaway photo for a chance to win.

1. Runner’s Lunge Lift (right)
2. Runner’s Lunge Lift (left)
3. Lunge to Squat (right)
4. Lunge to Squat (left)
5. Man Maker
6. Curtsy Lunge Kick (right)
7. Curtsy Lunge Kick (left)
8. Weighted Single Leg Glute Bridge (right)
9. Weighted Single Leg Glute Bridge (left)
10. Lunge Twist to Chair (right)
11. Lunge Twist to Chair (left)
12. Plie Pulse
13. Romanian Deadlift
14. Around the World Lunge (right)
15. Around the World Lunge (left)

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


Runner’s Lunge Lift
Lunge to Squat: Part 1
Lunge to Squat: Part 2
Man Maker: Part 1
Man Maker: Part 2
Man Maker: Part 3
Curtsy Lunge Kick: Part 1
Curtsy Lunge Kick: Part 2
Single Leg Glute Brige
Lunge Twist to Chair: Part 1
Lunge Twist to Chair: Part 2
Plie Pulse
Romanian Deadlift
Around the World Lunge


  1. Plank
  2. Side Plank-Right
  3. Star Side Plank-Right
  4. Reverse Plank
  5. Side Plank-Left
  6. Star Side Plank-Left
  7. Reverse Plank Lift-Right
  8. Reverse Plank Lift-Left
  9. Supergirl-Right
  10. Supergirl-Left
  11. Oblique Hold-Right
  12. Oblique Hold-Left

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


Side Plank

Star Side Plank

Reverse Plank

Reverse Plank Lift

Reverse Plank Lift

Supergirl Plank

Supergirl Plank

Oblique Hold

Oblique Hold

One thought on “Lower Body Sculpt & Extended Plank Core Workout: Legs & Abs Home Workout

  1. Mark

    Thanks for your help. I have done your stand up exercises, they will work good. I am trying to use my arm more so I tried the reverse plank can’t do it on the floor but can do it using my weight bench, would that work ? I can more exercise if I can use a bench but don’t want to waste my time if it is not a good workout. . Also I need your help again , what exercises can I do to strengthen my arm with the steel plate . Also I should tell you I’m 53 years old and I am a truck driver . I am 80 pounds over weight . I use to work out a lot but since Mr motorcycle accident I have not . My food is bad to so I need to get a handle on that , I’m working with a nutrition for that . So can you help again. . I love your site . I also like free don’t see that everyday . Thanks for your time and your advice. Look forward to your videos oh yah I took so exercises from each work our you did and made my own workout that I can do . Thanks again.

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