10 Minute Lower Body: Glutes, Hips & Thighs Workout

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Hi Everyone!

First things first….Today is Jesse’s Birthday!!!! Woohoo! Let’s wish him a Big HAPPY BIRTHDAY! 😀

Okay, now onto the business of workout out. Today’s workout is all about the Lower Body: Glutes, Hips & Thighs (with some bonus exercises thrown in to sculpt your arms).

In this workout I use a dumbbell and a barbell, but you can modify the exercises to suit your needs and current fitness level. If you are just starting out, do the exercises with body weight. You can do all of the exercises with dumbbells, or a barbell.

Select a weight that will challenge you, and focus on maintaining good form during each exercise. I did this as a timed workout, but I also posted the breakdown for Repetitions below. Jesse modified this workout by adding 30-seconds of High Knees in between each exercise. In this week’s workout schedule I also posted two bonus cardio workouts that can be added to any workout this week for an extra burn. I also posted my 4-Minute Lower Body Tabata Burn Out below, as a bonus option.

Gambit & Maverick: Building a Friendship

These two workouts were meant to be paired together last week but I accidentally deleted this workout and had to re-film it. Now we get to start the week off with this series.

I made another Weekly Workout schedule for this week. It seemed like a lot of people found it useful last week. Let me know what you think of the schedule. Hopefully it is helping you stay on track!

Have fun with today’s workout!

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

Intervals: 10 Rounds of 10/50

Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps

  1. Squat to Lunge
  2. Pendulum Squat-Right
  3. Pendulum Squat-Left
  4. Warrior Deadlift-Right
  5. Warrior Deadlift-Left
  6. Squat & Press
  7. Plie Squat with Tricep
  8. Lunge & Curl-Alternating
  9. Warrior Split Squat-Right
  10. Warrior Split Squat-Left

Repeat 1-3X

21 thoughts on “10 Minute Lower Body: Glutes, Hips & Thighs Workout

  1. Anonymous

    Happy birthday Jesse
    Loved this his 10 minute lower body workout. I have a stem too much sugar this week and can feel felt sluggish all week. My body has felt different for 3-4 days so now I am thinking maybe appendix or diverticulosis again!

  2. Jenna Hamill

    Happy Birthday to Jesse! I did 3 rounds of the new workout and it felt great. My legs were shaky but I also felt really strong. I really like the workout schedule format. Thanks!

  3. Jessica

    Great workout! Are you planning to do a Diet Bet January? I think I read that you might. I want to do one after the holidays, but would like to do one that you host

  4. Lauri Aubrey

    Happy birthday Jesse! Thanks Melissa for your workouts and the time it takes to share with all of us. Just to add, more workouts consistently, PLEASE

  5. Rebecca

    Happy Belated Birthday Jesse!!! All the best for you!!! Thank you Melissa for your hard work every day, you are an inspiration for many, many people.

  6. Ruben

    Happy birthday Jesse and many more. Melissa, for some your site is not opening and if it does it closes right back with a message of being offline .

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