Great Home Workouts: 15-Minute Dumbbell Full Body Sculpting + Booty Bump Up + Cardio HIIT

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Hi Everyone!

I have three workout options for you below! I am in the early stages of Labor as I type this, with contractions about 7 minutes apart. If things continue to progress I won’t be posting here for a few days, so I wanted to make sure you all had some great workout options! Hopefully it’s not a false alarm! I am currently 40 Weeks + 5 Days pregnant and excited to meet our baby!

If you want other workout ideas/programs to follow while I am MIA you can check out one of my 30-Day Workout Challenges: HERE. You can also get started with my 12-Week Bikini Prep Program Here. It’s still one of my favorite workout programs that I have created thus far.

The first workout below is a 15-Minute Per Round Dumbbell Sculpt. It is a full body workout that can be done for intervals or reps. Focus on maintaining good form throughout each exercise and challenge yourself to get in your maximum number of reps.

The second workout is a 15-Minute Cardio HIIT Workout. Focus on going for maximum repetitions and going as hard as you are able to. You will get 10-seconds of rest between each exercise, and then you want to go at maximum intensity to get in as many reps as you can during each 50-second interval. Research shows that the level of intensity you workout at makes a big difference in results and body composition. HIIT workouts burn more fat, and maintain more lean muscle, which means a major metabolism boost for you!

The third workout is a 12-Minute Per Round HIIT Focused on Sculpting the Glutes and Lower Body. Once again, go for maximum repetitions. As always, focus on maintaining good form throughout.

Have fun! I will be posting updates on Instagram: @BenderFitness for me, and @BenderCrosby1 for Jesse, and on Facebook: @MelissaBenderFitness to let you guys know if the baby ends up coming. Based on the intensity of these contractions, I would say we are getting a 4th of July baby, unless my labor ends up being insanely long!

Have fun, and wish me luck!

Original Workout Link:

Equipment: Gymboss Interval Timer, Dumbbells and a Chair.
Max reps 10/50 (15 rounds)
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1.  Plank Row

2. Squat and Press

3. Tricep Extension

4. Lunge Row (right)

5. Lunge Row (left)

6. Dumbbell Swing (right)

7. Dumbbell Swing (left)

8. Split Squat (right)

9. Split Squat (left)

10. Romanian Deadlift

11. Dumbbell Heel Press & Curl

12. Wood Chopper (right)

13. Wood Chopper (left)

14. Warrior III Curl (right)

15. Warrior III Curl (left)

Repeat 1-3X

Original Link:

  1. Mountain Climber
  2. Burpee
  3. Lunge Jumps
  4. Frog Hopper
  5. Low Jack Hop
  6. Single Leg Heel Tap Hop-Right
  7. Single Leg Heel Tap Hop-Left
  8. Pushup Jack
  9. Squat Jump
  10. Russian Kick
  11. High Knees
  12. Mountain Burpee
  13. Lunge Hop-Right
  14. Lunge Hop-Left
  15. Touch Tuck Jump

Repeat 1-3X

post workout burn

After two rounds! 441 Calories burned in 30-Minutes


Original Link to the Workout:

1. High Knees
2. Frog Stand
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Table Kick Lift (right)
6. Table Kick Lift (left)
7. Goddess Squat Twist
8. Rock the Boat
9. Walkback Pushups
10. Table Pose Press (right)
11. Table Pose Press (left)
12. Jumping Jacks

Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice

13 thoughts on “Great Home Workouts: 15-Minute Dumbbell Full Body Sculpting + Booty Bump Up + Cardio HIIT

  1. Chelsea

    How sweet of you to give us benderfitness fans three awesome workouts to use over the next couple of days!!! You are a very kind soul. I pray that you will have a safe and healthy delivery. Can’t wait to see baby boy bender. You and Jesse are wonderful parents.

  2. Kate

    Three cheers (and a little prayer) for the amazing, amazing Melissa (and Jesse, and Baby!). Your dedication to *everything* is so moving. Wishing you a swift delivery (and happy, sleepy newborn)! Blessings to your beautiful little family. We love you.

  3. Katrina

    Praying for a smooth labour, and quick delivery.
    Enjoy meeting your little man, and becoming a family of three.

  4. Judith

    Hi, where can I found your routines, Im pregnant only 4weeks but want to do excercise..thanks and Congrats for your baby

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