Postpartum & Beyond: Week 4: Workout 22: Lower Body Sculpt & Fat Blast 20 Minutes Per Round

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Hi Everyone!

Welcome to Week 4 of my 6-Week Workout Challenge! I can’t believe how quickly time is flying by! Last week got a little bit crazy, and I wasn’t able to film two of the workouts. I posted throwback workouts, and I will still film those at some point, but instead of letting myself get further behind with filming I decided to start over and focus on getting the workouts filmed for this week.

You can find the workouts that I have posted so far here: I made a separate page for easy access, so you can bookmark that for a quick link to all of the workouts so far.

That’s life, things happen (even fitness bloggers miss workouts sometimes!) Don’t let it throw you off track, just get right back into it. Consistency is key, and long term consistency is what we develop when we keep showing up for our workouts, even when life has thrown us off track.

Jesse ran a fantastic Half Marathon yesterday, and WON! It was fantastic, despite some really tough running conditions (95% humidity and mushy trails due to a recent rain). He trained very hard, and I am so proud of him. We are going to be starting “Sunday Run-Day” next week. So we will have information every week for runners. If you have specific running questions post them and you may see them answered/addressed in a future post.



Today’s workout is a fun challenge for the lower body. I utilized jump rope intervals to get an added fat burn, but you can vary with your cardio of choice. We work the calves, thighs, and butt from multiple angles in this routine to maximize our results.

One round of the workout will take 20-Minutes. Pair it with 30-Minutes of cardio of your choice. If you decide to go for three rounds you can skip the added cardio, because you are going to get a fantastic burn with the cardio bursts in the workout.

Have fun! I will see you tomorrow!

PS You can find me on Instagram, Twitter, Pinterest and SnapChat: @BenderFitness and on Facebook @MelissaBenderFitness

Jesse is on Instagram: @BenderCrosby1

Buy a Gymboss now. Set your interval timer for 15 Rounds of 30/50. 

  1. Wide Leg Pulse
  2. Knee Lift Squat-Right
  3. Knee Lift Squat-Left
  4. Lunge Step Tap-Right
  5. Lunge Step Tap Left
  6. Knee Lift to Kick Press-Right
  7. Knee Lift to Kick Press-Left
  8. Down Dog Leg Lift-Right
  9. Down Dog Leg Lift-Left
  10. Pretzel Lift-Right
  11. Pretzel Lift-Left
  12. Table Side Step-Right
  13. Table Side Step-Left
  14. Warrior III-Right
  15. Warrior III-Left

Repeat 1-3X
Add 30-Minutes of Easy Cardio

18 thoughts on “Postpartum & Beyond: Week 4: Workout 22: Lower Body Sculpt & Fat Blast 20 Minutes Per Round

  1. Anonymous

    How can you do all that jump rope without feeling like you’re going to pee yourself?! I am almost 10 months postpartum and I’m really enjoying this challenge, but find the jumping very difficult! Haha

    • benderfitness

      A lot of women experience that feeling post-pregnancy. There are a lot of exercises you can do to strengthen the pelvic floor, and that will help decrease that feeling. 🙂 In 2017 I am taking a Pelvic Floor Exercise course, but I have that on my topic list for blog posts. 🙂

  2. Anonymous

    I can’t wait for Sunday Runday 🙂 and thanks for collecting all the workouts on one page (you were reading my mind it seems :D)!

  3. Jen

    Hi Melissa!
    Myself, my Mom (in her 60s) and my sister (about 11 weeks post-partum) are all doing this challenge with you! We have kicked it up a notch as well with our pedometers to see who can do the most steps each week. We are loving following along with you, and each of us are moving towards our own goals. Thank you for posting such awesome free workouts and being so inspirational. 🙂

  4. Alli

    Melissa it’s totally fine that a couple were missed because we know you’re juggling being a new mom etc. We’re all greatly appreciating you for the continued videos. I don’t mind the throwback videos at all because they’re all fantastic workouts! In fact, some of them remind me of other videos series you did which made me want to go back and look at those and makes me wanna bookmark those to them too. We’re doing just fine girl – the workout series is fantastic any way you slice it! You rock!! 🙂

  5. Alli

    Just wanted to say those pretzel lifts seem simple but OMG you really feel it in your hip flexors the next day! Thank you! Don’t think I work that part of my body enough and never did that pretzel lift you included. Keep hip flexor moves in your lower body workouts please. 🙂

  6. Kelsey

    Can’t believe I just started week 4! I haven’t stuck with an exercise program for this long in a long time. Thanks so much for putting these together.

  7. Anya

    Today’s workout was the first time I felt a definite increase in my stamina. As I was getting through the workout, I was really surprised how much I kept up with everything! i had to stop a couple of times to tend to one of my twin girls, but they really enjoy seeing me jump around which makes working out with them a little easier. Thank you for this wonderful postpartum program!

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