Postpartum & Beyond: Week 5: Workout 29: Lower Body + Core Shaping Workout & Cardio Bursts -30 Minute Home Workout

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Hi Everyone!

Today’s workout will strengthen and shape your entire body, while providing a great fat burn. This is a throwback workout from last summer. Unfortunately I have been having a very bad workout week. Timing just hasn’t worked out in my favor, partially due to my own planning, and partially because my son has been off his daytime schedule a little bit the past few days. My mom thinks that he is teething already. I am going to try and get through this workout tonight. Even if I can only get though part of it that will be better than doing nothing.

I have also been very focused on decluttering and cleaning my house. We own too much, and I want to get rid of things. I don’t like the way a cluttered environment makes me feel. Do you think your environment impacts how you feel? There is a lot of research to show that clutter can actually increase stress levels, and make people eat a higher number of calories (particularly in cluttered kitchens!)

Anyway, back to today’s workout! This workout incorporates exercises for your lower body, arms, and core. The first section uses a dumbbell. Select a weight that is challenging for you. I used one 20-pound dumbbell, but you can use two dumbbells or change the weight to meet your needs. Select an amount of weight that is challenging for you, but also allows you to maintain  your form throughout each exercise.

I kept my reps lower during this workout to make sure I was able to complete each exercise with proper form. Heavier weights will help you build muscle, increase your metabolism and burn fat quickly, so don’t be afraid to challenge yourself! If you don’t have heavy weights (or any weights!) you can complete the exercises with body weight only, and focus on getting in the higher number of reps with good form.

Have fun with today’s workout!

PS You can find me on Instagram, Twitter, Pinterest and Snapchat: @BenderFitness and on Facebook: @MelissaBenderFitness
Jesse is on Instagram: @BenderCrosby1

*Cardio Intervals: 3 Rounds of 10/50

Beginner: 8-10 Reps
Intermediate: 10-15 Reps
Advanced: 15-20 Reps

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees

  1. Warrior Split Squat-Right
  2. Warrior Split Squat-Left
  3. Reverse Lunge Press-Alternating
  4. Side Lunge-Right
  5. Side Lunge-Left

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees

6. Sumo Pushups
7. Leg/Hip Lift
8. Tick-Tock/Pendulum Abs
9. Superman
10. Reach Through Plank

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees

Repeat 1-3X


Warrior Split Squat: Part 1


Warrior Split Squat: Part 2


Warrior Split Squat: Part 3


Alternating Lunge Press


Side Lunge: Part 1


Side Lunge: Part 2


Sumo Pushup: Part 1


Sumo Pushup: Part 2


Leg/Hip Lift: Part 1


Leg/Hip Lift: Part 2


Leg/Hip Lift: Part 3


Tick-Tock Abs: Part 1


Tick-Tock Abs: Part 2




Reach Through Plank

10 thoughts on “Postpartum & Beyond: Week 5: Workout 29: Lower Body + Core Shaping Workout & Cardio Bursts -30 Minute Home Workout

  1. Katrina

    This is one of my favourite workouts!!
    I go through bursts of decluttering, I think we tend to notice it more when we are home with our babies- sitting and breastfeeding gives you a lot of time to look around and see all the ”things” we accumulate.
    All of my kids got a little less easier in the sleep department at the age Maverick is, it is as though they wake up a bit more and become aware of there surroundings, don’t worry it only lasts till about 3 years… 😛

  2. Ally

    Our first child is just about to turn 1, so I also understand how the timing doesn’t always work well. It fook me until very recently to get back into a more regular workout routine again and to tell myself to just do it. Having you do a postpartum workout challenge has been a big motivator. It’s nice to see someone be so positive about the changes their body has gone through and look forward to the journey of regaining their strength and fitness. Thank you so much for sharing this journey with all of us. You, Jesse and Maverick are all an inspiration! Congratulations!

  3. Terri Eshleman

    I loved this new format! I have been doing your workouts for quite some time now and I love the HIIT method – this one took it to a new level. OH.. and I de-clutter twice a year. It’s liberating! Thanks for all you do to help us stay on track!

  4. rachel fetterley

    I am so glad I found this site! I agree Katrina, that home stuff bothers me more when I am on maternity leave! Out of sight, out of mind! 🙂
    Melissa, what food plan are you following now? I can get workouts in but I know abs are made in the kitchen and having a hard time eating clean at night! Hello chocolate chips!

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