Postpartum & Beyond: Workout Days 15-16: Butt Sculpt Workout

Please follow and like us:
Pin Share

Hi Everyone!

Welcome to Week 3 of my 6-Week Workout Challenge! I fought some technology issues with getting workouts published this weekend. It took a long time, but I finally won! Friday’s Full Body Workout  video was finally published yesterday morning.

I have posted links to last week’s workouts, and the schedule for this week. I took an unexpected rest day yesterday, so I had to adjust the schedule a bit. I was sore, tired, and trusted from fighting to upload last week’s full body workout for so many days.

I will be filming today’s workout this morning, but in the mean time I posted a Butt Sculpting workout video below. It still feels great to be back to working out! Update: The new workout is posted below, plus Jesse, Maverick and I went hiking today as our cardio. 

Today is a special day in our household, because Jesse and I are celebrating 6-years of marriage. Maverick was two months old yesterday, so it’s an extra special year: our first year together as parents.

wedding photo

We hope you all enjoy today’s workout! The new video is below, as well as a throwback lower body workout.


Week 2 (last week):

1. Lower Body Workout + 30 Minutes of Easy Paced Cardio
2. Core Sculpt Workout + Moderate Intensity Cardio
3. Interval Cardio
4. Arms/Upper Body + Easy Cardio
5. Rest or Easy Cardio Day
6. Full Body Workout + Walk
7. Rest Day

Week 3: 

  1. Rest Day
  2. Lower Body + 30-Minutes of Easy Cardio
  3. Core Sculpt + Moderate Intensity Cardio
  4. Interval Cardio
  5. Arms/Upper Body + Easy Cardio
  6. Rest Day
  7. Full Body Workout + Easy Cardio

New Workout:

  1. Clam Shell-Right
  2. Clam Shell-Left
  3. Forward Fold Lift-Right
  4. Forward Fold Lift-Left
  5. Prone Heel Press
  6. Side Lunge to Curtsy-Right
  7. Side Lunge to Curtsy-Left
  8. Sit to Table
  9. Romanian Deadlift
  10. Heel Lift Plie Squat
  11. Crossing Glute Bridge-Right
  12. Crossing Glute Bridge-Left
  13. Alternating Leg Series Press
  14. Ball Pull
  15. Butt Lift

Repeat 1-3X + 30-minutes of easy cardio.

Old Workout:

Click the link to get your own Interval Timer: Buy a Gymboss now.

This workout can be performed as a HIIT 15 round 10/50 workout

I completed this workout for Reps.

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Lunge Kick Switch
2. Warrior Deadlift (right)
3. Warrior Deadlift (left)
4. Pretzel (right)
5. Pretzel (left)
6. Side Squat Lift (right)
7. Side Squat Lift (left)
8. Kneeling Side Kick (right)
9. Kneeling Side Kick (left)
10. Down Dog Hop (right)
11. Down Dog Hop (left)
12. Plie Jump
13. Prone Leg Lift (right)
14. Prone Leg Lift (left)
15. Goddess Heel Lift

Repeat 1-3X

butt workout kneeling side kick

New Workout Photo Tutorial:


10 thoughts on “Postpartum & Beyond: Workout Days 15-16: Butt Sculpt Workout

  1. Sara

    I did some videos that I missed. I ran a half marathon on Sarurday it was all downhill so my lower body is still hurting. Happy Anniversary Melissa & Jesse.

  2. claudia

    Happy Anniversary Melissa and Jesse and Happy 2 months Maverick. You are such a breath of fresh air. Even if I know I won’t be working out a certain day for some reason I still find myself checking in for the good vibes:)
    I also have a question. When I do the warrior dead lifts or rows it mainly makes my standing calf burn or cramp rather than my butt. lol Am I doing something wrong?

    • benderfitness

      Not at all! It definitely works the standing leg a lot as well! Holding that balance, and supporting your body during the movement is a lot of work for that leg. 🙂 I often have to shake out that leg in between sets.

  3. Emily

    Happy 6th Anniversary Melissa and Jesse! And congratulations on the birth of your son Maverick! Thank you so much for posting these free workouts, I love the weekly plans. Sometimes life gets in the way but I am doing the best I can to keep up with the workouts. I am going to do the full body workout today from Friday. And maybe this workout too!

  4. Anonymous

    Happy anniversary! My little Jackie is actually 4 months old today I have been following your pregnancy and postpartum journey ( while living my own!). Thank you for all you do and for helping us mamas get back in shape!

  5. Kristine

    I love working out with you. You are so encouraging and inspiring and Balanced. Congratulations on your new baby and Congratulation on your 6 year anniversary! Have a wonderful day! 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *