Lower Body Boot Camp Home Workout

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Good Morning Everyone!

It’s workout time again! Today’s workout is a throw back to the series I hosted with BodyRock. For this workout you will need dumbbells or a barbell. In the video I use the T-Bar, which is available on BodyRock’s website.

This routine will work your entire body, but it definitely focuses on shaping and sculpting your lower half. These exercises are great for sculpting a round booty, and strong/lean, shapely thighs.

You can repeat this routine up to 4X or pair it with another workout of choice. Yesterday’s workout was: 15-Minute Tight Core: Body Weight Workout.

baby book case

Yesterday I built the Book Case for the nursery. As you can see, Buffy was excited that I left a little space open for her on there. Slowly but surely things are coming along. My baby shower is on Saturday so I will be focusing on finishing up the nursery after that. Less than 5-weeks to my due date!

I hope you enjoy today’s workout!


PS You can find me on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness. Jesse is on Instagram: @BenderCrosby1

Set your interval timer for 9 Rounds of 30/50.

*30 Seconds of Squat & Press Between Each Exercise.

  1. Prone Heel Tap
  2. Goddess Reach-Right
  3. Goddess Reach-Left
  4. Forward/Back Lunge Hop-Right
  5. Forward/Back Lunge Hop-Left
  6. Prone X-Reach
  7. Sumo Squat Hop-Right, Left, Hop
  8. Bridge Hopper-Right
  9. Bridge Hopper-Left

Repeat 1-4X

One thought on “Lower Body Boot Camp Home Workout

  1. Jordan

    Hi Melissa,

    Writing you from Toronto, Canada! Just wanted to thank you for all that you do! I found your website about 6 months ago after following fitnessblender.com for a while but wanting something more challenging as my fitness progressed. I never have any doubts that the workout I chose from your website will leave me sweating like crazy but also loving every minute – and will also leave me something to work towards! There are still many of your videos that I am working towards being able to fit in more reps etc. I’ve followed two of your challenges and found I had amazing growths in strengths and noticeable differences in my body. I’ve loved your pregnancy updates along the way and getting to see more into your daily life – I cannot wait to see Baby Bender in just a few short weeks. Thank you again!!

    – Jordan 🙂

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