Butt Shaper Home Workout: BenderFitness

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Good Morning Everyone!

Are you ready for today’s workout? I hope you said “Yes!”

Today’s workout is all about the lower body, and shaping/strengthening the muscles of your backside. This routine will work the gluteus muscles (your butt) from every angle. This will help create strength, balance, and shape through all of the muscles. Balanced glute muscles help maintain proper core and back alignment, and give strength/postural control to all of the exercises you do. A strong core, back, and glutes, are the foundation of your movements.

I did today’s workout for Reps and it took me just over 20-Minutes per round. I can still do all of the exercises in this workout at 30-Weeks pregnant, except the Prone Leg Lift. This exercise can be easily modified to be performed quadruped (on hands and knees, with core supported as you breath).


After my first Power Spin class with my friend Deena

I tried my first Spinning Class last night. It was a Power Spin, which incorporated dumbbells and I really enjoyed it! It was fun to mix it up with a whole new type of challenge! The class was fun, with a live DJ who spins based on RPMs of the music so that your peddling is driven by the beat of the music.

It was also easy to work at my own pace. I’m 30-weeks pregnant, so the ability to monitor my intensity level is important right now. I was able to get in over 15-miles of cycling work. Deena is a cycling Rock Star and makes it look easy!

I hope you enjoy today’s workout!

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

Click the link to get your own Gymboss Interval Timer!

This workout can be performed as a HIIT 15 round 10/50 workout

I completed this workout for Reps.

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Lunge Kick Switch
2. Warrior Deadlift (right)
3. Warrior Deadlift (left)
4. Pretzel (right)
5. Pretzel (left)
6. Side Squat Lift (right)
7. Side Squat Lift (left)
8. Kneeling Side Kick (right)
9. Kneeling Side Kick (left)
10. Down Dog Hop (right)
11. Down Dog Hop (left)
12. Plie Jump
13. Prone Leg Lift (right)
14. Prone Leg Lift (left)
15. Goddess Heel Lift

Repeat 1-3X

butt workout kneeling side kick

3 thoughts on “Butt Shaper Home Workout: BenderFitness

  1. Noreen

    Hi Melissa! I need your advice on an over the door pull up bar. Amazon has a lot of them and I noticed you used one to do ab workouts in one of your videos. Can you recommend a pull up bar?
    Do you also add things to the pull up bar like those rubber band “things”?
    Thank you!

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