Lower Body + Core Shaping Workout & Cardio Bursts -30 Minute Home Workout

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Hi Everyone!

Today’s workout will strengthen and shape your entire body, while providing a great fat burn.

This workout incorporates exercises for your lower body, arms, and core. The first section uses a dumbbell. 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 lower during this workout to make sure I was able to complete each exercise with proper form. Heavier weights will help you build muscle, increase your metabolism and burn fat quickly, so don’t be afraid to challenge yourself! If you don’t have heavy weights (or any weights!) you can complete the exercises with body weight only, and focus on getting in the higher number of reps with good form.

I hope you all enjoy this workout routine! It is a great one to keep book marked to repeat in the future. Time how long it takes you to go through one round, and when you repeat it see if you can get through a little bit faster without sacrificing form.

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. Sumo 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

7 thoughts on “Lower Body + Core Shaping Workout & Cardio Bursts -30 Minute Home Workout

  1. Tyra

    Thank you making these workout videos, they rally make me push myself and I love seeing the results I just have one question, what happened to Fridays workout, were we suppose to take another active rest day?

  2. Natalie

    Melissa, I want to thank you from the bottom of my heart. We are all so busy these days and I have to fight hard for 40 mins to myself to excirse. And I know I am not wasting a single minute when I follow any one of your routines. I trust what you do, I am seeing the results and you are such a pleasure. You are so motivating, I asked for a pull up bar for Christmas. Thank you Melissa and your husband for creating time for all of us.

    • benderfitness

      You’re welcome. Thank you so much for taking the time to leave such a nice comment! That is exactly why we keep doing this. Have a great week!

  3. Did this for Monday evening workout. Was using lighter weight (3kg dumbells) as quads are still sore from yesterday’s workout (also your workout for glutes and legs). Finished off with 9min dynamic stretch . Thank you Melissa and Jessie for all you do.

  4. Great burn today! I did 2 rounds of this, though the cardio intervals I changed to 60/10, and a bit of other core work, 1 hour 49min & a 773 burn. That’s a LOT for someone my size. Woot! Lately I’ve been varying between your workouts and my own ashtanga practice & it’s working out swimmingly.

  5. Great workout Melissa, I loved the structure of this one but then again all your workouts are fantastic ! Melissa when u competed did u just follow the diet and exercises that u have here on your site for bikini comp. did u have a coach as well? It is something I would like to try someday but I don’t know if I can get to that level. Any feedback is greatly appreciated on your experience. Thank u

  6. You know, it’s funny, I first saw that Melissa is a pretty woman then I realized that her exercises are awesome for what I need as a skier, ski racing coach and just taking care of myself in everyday life.
    Thanks Melissa and Jesse – keep up the good work!
    Great exercises…

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