Fit & Healthy DietBet Workout Challenge: Day 6: Lower Body Sculpt & Shape: Home Workout for Butt, Thighs & Legs

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Hi Everyone!

Welcome to Day 6 of my Fit & Healthy DietBet Challenge! I hope you enjoyed yesterday’s Yoga Flow! Hopefully you are feeling well rested and ready for a tough lower body workout! Today we have two lower body workouts on the agenda. Both workouts use dumbbells for an added burn, but you can complete all of the exercises with bodyweight if you choose to. I do recommend using the weights because they will help shape your muscles more quickly (hello strong round tush and toned thighs!), and you will increase the burn of each movement.

The first routine is set up to be completed for Repetitions. The second routine is an interval workout to complete for time. In the second routine I do jump rope between each exercise. If you don’t have a jump rope, substitute high knees or another cardio of your choice.

Pair these workouts to get in 30-60 minutes of total workout time. You can add in 30-Minutes of cardio of choice (running, walking, biking, spinning, swimming, etc) for an added burn. Be sure to listen to your body. Pair your workout with healthy food choices that will fuel your energy and help you achieve your goals.

food day

Breakfast: Whole Grain Oatmeal with a sliced Banana and Cinnamon Roasted Pecans. Lunch: Egg Muffins, Spinach Salad with Cherry Tomatoes, Hummus, Crackers, Orange and a Fruit Bar. Dinner: Lemon Basil Coconut Chicken and Southwest Quinoa.

The above photo shows some of the food I ate today. I also ate multiple snacks throughout the day. This photo isn’t all inclusive of what I eat in a day, but I am sharing it to give you some meal ideas. I made a variation of my Egg Muffin Recipe earlier in the week & I have been having them with my lunches for a quick and easy protein option.

I hope you enjoy today’s workouts! Have fun! You can find me on Instagram and Twitter: @BenderFitness and on Facebook:


PS Fit Fashion is from and you can get 15% off your total purchase with the code BenderFitness at checkout.

Equipment: Dumbbells

10 Reps Per Exercise

1. Plie Squat Press
2. Down Dog Cross (right)
3. Down Dog Cross (left)
4. Side Lunge Lift (right)
5. Side Lunge Lift (left)
6. Runners Lunge Kick (right)
7. Runners Lunge Kick (left)
8. Leg Series (right)
9. Leg Series (left)
10. Forward Fold Stretch

Repeat 1-3X


Plie Squat Press: Turn Toes Out.
Plie Squat until thighs come to parallel.
Press through the heels to lift and press the weight toward the ceiling.
Leg Series: Keep the Hips Lifted through the Exercise.
Lift the Leg Toward the Ceiling.
Drop the hips toward the floor and then lift pressing through the foot.
Runners Lunge Kick.
Start in a Runners Lunge Holding a Weight in front of your forward foot.
Bend the elbow to lift the weight to your shoulders.
Press through the front heel to lift to standing position.
Kick the back leg in front of you.
Return to starting position.


Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50.  

1. Jump Rope
2. Burpee
3. Jump Rope
4. Warrior Deadlift (right)
5. Jump Rope
6. Warrior Deadlift (left)
7. Jump Rope
8. Bulgarian Split Squat (right)
9. Jump Rope
10. Bulgarian Split Squat (left)
11. Jump Rope
12. Single Leg Sit to Stand (right)
13. Jump Rope
14. Single Leg Sit to Stand (left)
15. Jump Rope

Repeat 1-4X

STS split squat small



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