Tight Thighs, Tight Tummy Home Workout: 15 Minutes Per Round

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Hi Everyone!

This is a fun and quick workout that had me dripping sweat, and feeling the burn. This workout uses plyometric movements to sculpt your lower body, and core exercises that will challenge you from every angle.

You can do this workout once or repeat it. Each round takes 15 minutes. This is also a great workout to improve your VO2 Max. It will challenge you cardiovascularly while promoting lean muscle mass.

Tonight I am teaching a yoga class. If you are looking for a low impact workout and stretch today you can pick a yoga routine here: Yoga Workouts. I had planned on filming a new workout last night, but it has been a very rough and exhausting week at work. I took a 70-minute nap, and did a 30-minute walk instead. I needed to get moving. Exercise always helps me feel better and more energized, but I definitely needed the rest. Baby Bender is moving a lot more now. Jesse can actually feel him kicking and stretching when he touches my tummy already.

I hope you all have fun and enjoy the workout!


PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

10/50 Second Intervals. 10=Rest. 50=Max Reps. 

1. Windshield Wiper Plank (Plank Taps)
2. Squat Jumps
3. Angel Abs
4. Lunge Jumps
5. Side Plank Elbow Tap (right)
6. Squat Jumps
7. Side Plank Elbow Tap (left)
8. Lunge Jumps
9. Bicycle Abs
10. Squat Jumps
11. Hip Drop Plank (right)
12. Lunge Jumps
13. Hip Drop Plank (left)
14. Squat Jump
15. Lig Lift/Hip Lift

Repeat 1-3X
Optional: Repeat 1-3X

4 thoughts on “Tight Thighs, Tight Tummy Home Workout: 15 Minutes Per Round

  1. Marina

    Enjoy those naps as much as possible, they’re a lot harder to sneak once you have kids. I reminisce on the days I could take a random nap in a quiet house : )

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