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Round Butt, Strong Legs: 20 Minutes Per Round: Second Trimester Workout

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Hi Everyone!

I hope you’re ready for a new workout! Today’s workout is all about the lower body. For this workout you will need a chair or a bench. I use a dumbbell in this workout, but that is optional. You can also choose to do bodyweight only. I like adding weights, because it increases the challenge of the workout, and helps you to achieve results more quickly.

I filmed this workout as a HIIT interval workout, but you can also do it for Reps if that is your preference. The breakdown for both is below. If you’re feeling up to it you can even try a round of each. Let me know which style you prefer and which you find more challenging.

I am just shy of 22-weeks pregnant now (over 5 months!), and my baby bump has really popped out! It was strange seeing myself on video. I asked Jesse if my bump was really that big. It seems to look so much smaller when I see myself in clothing or the mirror. It’s interesting to see how much your body changes during pregnancy. I feel great, healthy and strong. Baby Bender seems to be popping out more. He is also super active. Either he already loves Burpees or he is an acrobat in training. Sometimes he kicks or flips so hard that it makes me jump!

I hope you enjoy today’s workout!

PS You can find me on Instagram and Twitter: @BenderFitness and on Facebook: BenderFitness

Set your interval timer for 15 Rounds of 30/50.
*30 Seconds of Cardio before each exercise.


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

  1. Elevated Hip Thrust
  2. Step Up with Kickback-Right
  3. Step up with Kickback-Left
  4. Double Side Leg Lift-Right
  5. Double Side Leg Lift-Left
  6. Kneeling Warrior III-Right
  7. Kneeling Warrior III-Left
  8. Reverse Plank Heel Tap
  9. Plie Squat
  10. Wall Sit Hip Tilt
  11. Dip with Leg Lift
  12. Quadruped Heel Press-Right
  13. Quadruped Heel Press-Left
  14. Side Step Leg Lift-Right
  15. Side Step Leg Lift-Left

Repeat 1-3X

Hip Thrust: Part 1

Hip Thrust: Part 2

Step Up with Kick Back: Part 1

Step Up with Kick Back: Part 2

Double Side Lift: Part 1

Double Side Lift: Part 2

Double Side Lift: Part 3

Kneeling Warrior III: Part 1

Kneeling Warrior III: Part 2

Reverse Plank Toe Tap: Part 1

Reverse Plank Toe Tap: Part 2

Plie Squat: Part 1

Plie Squat: Part 2

Wall Sit Hip Tilt: Part 1

Wall Sit Hip Tilt: Part 2

Dip with Leg Lift: Part 1

Dip with Leg Lift: Part 2

Dip with Leg Lift: Part 3

Quadruped Heel Press: Part 1

Quadruped Heel Press: Part 2

Side Step Leg Lift: Part 1

Side Step Leg Lift: Part 2

Side Step Leg Lift: Part 3



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