Thigh Sculpter Workout: 12-Minute Home Thigh Workout

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Hi Everyone,

Are you ready for a quick workout to help sculpt your thighs and tush? One round of today’s workout will take 12-minutes if you follow the video for time. I also posted the breakdown for reps below. Sometimes I like to do a round of each to vary the challenge.

This workout is from one of my 30-Day Challenges. You can find the challenge Here. My brand new workout program is scheduled to start Sunday August 21st, with a new DietBet Challenge starting Monday August 22nd:

It’s funny, while I was pregnant I thought I was losing some of my fitness level, but I was able to workout the whole time. Postpartum is a whole other story! I want to be healthy and 100% ready to return so I am waiting the full 6-weeks until my doctor clears me. What is the longest you were restricted from working out? How did you feel when you returned?

I can’t wait to rebuild my strength!

Have fun with todays workout and push to get in a few extra reps for me! I will be back working out with you soon!


Maverick is 4 weeks old already!

Maverick is 4 weeks old already!

Equipment: Gymboss Interval Timer set for 12 rounds of 10/50
10 Reps Beginner
15 Reps Intermediate
20 Reps Advanced

1. Warrior Deadlift (right)
2. Warrior Deadlift (left)
3. Leg Series (right)
4. Leg Series (left)
5. Squat to Lunge
6. Lunge Jump
7. Plie Side Kick
8. Plie Jump
9. Hip Thrust
10. Butt Lift
11. Romanian Deadlift
12. Elevated Hip Thrust

Repeat 1-3X

9 thoughts on “Thigh Sculpter Workout: 12-Minute Home Thigh Workout

  1. Leah

    I waited four weeks after the birth of my third this May. I actually am finding it more difficult to find the strength to work out now than I did during the pregnancy! A 30 minute Bender workout 4-5 days per week is all I can muster up! Your precious boy is absolutely beautiful, Melissa – congrats again and thank you for all you do to keep us motivated during a time when you are so busy yourself. I hope you are feeling better and the docs can figure out what’s wrong.

    • benderfitness

      Thank you! I hope so too!

      I am sure you are still adapting to the changes in your routine with a third baby. You are still getting in your workouts, and that’s what counts!

  2. Anonymous

    After my 1st I waited 8 weeks cause he was a section and after my 2nd I was back working out with you 2 weeks postpartum (he was a natural home birth, what a difference!!). It was hard at first but now I’m back where I was (3 months postpartum) and working hard to fit back in my jeans :)) Congrats on little Mav and thank you for all you do!! Your workouts are perfect for the mom who has very limited time to make the workout count!

  3. I couldn’t work out regularly for a full year after I had my first child or my milk supply would plummet! I didn’t work out during the pregnancy either because I was so sick. When I finally started exercising again, I was surprised at how weak I felt…muscles, joints, everything! However, certain parts of my body, such as my core, are stronger now than they were before childbirth (my second is 14 months now)! I think the trauma of pregnancy on my abs has really helped me to target those muscles.

    Thanks for all your videos. I stumbled upon your site about 10 weeks ago because I was getting bored of my same old videos. And now, I’ve created a Facebook group of about 25 of my friends and family and we are supporting each other through your 13-week bikini schedule.

    You look absolutely amazing and congrats on your new little guy!

  4. Anonymous

    Hi! I gave birth to my 4th 3 1/2 weeks ago and I started working out yesterday. Just EASY EASY EASY. A 10 min getting reacquainted with my TAs workout yesterday. Walking and a 20 min w/o today. Tomorrow I’m going to give this w/o a go! I’m 40 and boy has this 4th one kicked my behind! I found you late in my pregnancy- already well into my 3rd trimester (total bummer love your w/o’s) and was w/o like a champ (I thought!) now its like I’ve turned into the tin man! Everything hurts, I’m sore, I’m SLOW and I’m mushy. How did that happen? Well I decided to embrace all that comes with having these little ones and to remember it doesn’t last forever. In fact it goes by very fast so enjoy and marvel over the changes our bodies go through and I agree with Leah, Maverick is beautiful-look at those lips! And thank you thank you thank you for sharing ur wealth of knowledge with all of us!

    P.S. Looking forward to seeing/doing your post partum w/o’s!!


  5. Lisa iovenitti

    Hi! I’m 40 and gave birth to my 4th 3 1/2 weeks ago. I started working out yesterday but it was a very easy 10 minute getting reacquainted with my TA’s w/o. Today I did a 20 min one and walked. Tomorrow I’m attempting this w/o! I found you when I was already well into my 3rd trimester (bummer I love your w/o’s) and w/o up to the day I delivered. I thought I was a champ. 3 1/2 weeks later I feel like the tin man! I’m sore, mushy, SLOW, and still am retaining fluid in my thighs. This recovery has been completely different. BUT it is so fleeting. So, I am focusing on enjoying this time with my daughter and marveling over the changes in my body. I agree with Leah- your Maverick is beautiful, look at those lips! And thank you thank you thank you for sharing your wealth of knowledge with us! I look forward to all your posts/YouTube videos and am anxiously awaiting your postnatal w/o’s.


  6. Kate

    Melissa, hope you find relief from your pain and they fix whatever’s causing it. How scary and stressful. I hope they took good care of you, Jesse, and Maverick. ER’s can be SO cold (literally) and uncomfortable—exactly NOT what you need when you’re ailing. Your message about not taking our good health for granted is so true, too. Thanks for the reminder.

    Post-partum workout-wise, it’s a blur but I think I had to wait six weeks too, maybe eight (I had a c-section). I think I started with extremely gentle yoga, then tried some super low-impact cardio. I had postpartum depression and a colicky baby, so that made it hard to find days when I had both the energy AND the time. I marvel at how easy you make it look! You’re absolutely incredible. Get better, dear Melissa.

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