15 Minute Core & Glute Workout: Plank & Buns

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Hi Everyone!

It’s that time again…Workout Time! Today’s workout is only 15-Minutes. It is Low Impact, but very effective. I also posted the full playlist to my Booty Sculpt Challenge Move of the Day below. It includes all 12-moves we have done so far.

It has come to my attention that some people are having trouble accessing the page I made for the move of the day. I haven’t figured out what the issue is (yet!) because it is loading without issue for me, but I will get it working.

It has been a rough week on me for workouts. My son just turned 4-months old, and all of a sudden he isn’t a fan of his daytime nap schedule. It seems like my daily To-Do list became a To-Do mountain this week. I am playing catch up, but I am ready to start fresh again this week. I shared this video of my son laughing on my Instagram (@BenderFitness), because it makes me smile every time I see it! Hopefully it brings a smile to your face too! It’s a good reminder to find the joy in life.

For anyone who has been on social media (or looked at the news this week), you know there has been a lot of cruelty going on lately. Politics and opinions quickly go from discussion and debate to attacks and name calling. I think that political discussion is a great tool, when both sides are willing to listen and critically think about what the other party is saying, but once you attack that is gone. So I am posing an extra “challenge” to do something to bring joy to someone today. Hopefully the video of Maverick laughing brought someone a little bit of joy. It doesn’t always have to be a grand gesture, but the world can use some kindness right now.

I think that true health is physical, emotional, and spiritual. On this website I primarily talk about the physical side of wellness, but that doesn’t mean the other aspects aren’t just as important.

As always, thank you for working out with me! See you tomorrow! Don’t forget to spread some kindness today.


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

1. Plank
2. Lunge Hop (right)
3. Windshield Wiper Plank
4. Lunge Hop (left)
5. Knee Drop Plank
6. Hydrant (right)
7. Plank Press
8. Hydrant (left)
9. Plank
10. Pendulum Squat
11. Windshield Wiper Plank
12. Wall Sit Leg Lift (right)
13. Knee Drop Plank
14. Wall Sit Leg Lift (left)
15. Plank Press

Repeat 1-3X
Optional: Pair with 15-30 Minutes of Cardio
If you aren’t a runner you can pair this with a 15 Minute Cardio HIIT Workout.

Booty Sculpt Challenge Videos:

6 thoughts on “15 Minute Core & Glute Workout: Plank & Buns

  1. Sara

    I will do this workout in the morning. But I do love how you shared your baby laughing. It’s the cuties thing. I love how babies laugh it brings joy to the room.

  2. Jennifer Brucker

    Can you buy a membership so we wouldn’t see all the advertisement? I just stumbled upon your information and I really like it!! (But, ads drive me nuts.) Thank so much!

  3. Leah

    I have learned after three kids (youngest is five months old) that there is a season for everything. It took a long time to get over the extreme frustration I had with not being able to fit in workouts some days, being constantly interrupted on others, or being just plain exhausted due to erratic sleep schedules (all three were/are TERRIBLE sleepers). Now, I do what I can, when I can, and if I cannot, I try very hard not to beat myself up over it. This too shall pass. Now is just not the time for such extreme devotion to daily workouts as it once was.

  4. Susan

    Hi melissa bender i hope all is doing well i follow you everyday ive been following you since the beginning of this year and ive had some good progress. For some reason im gaining weight though and im very stressed out im going on a trip next year and u know i want my bikiny body to be ready for next year is there any way that you can please help me out with my fitness journey im currently at 140 im 4ft10in tall i want to lose at least 10lb if not 15 i really need your help. Thank you sincerely susan

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