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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:

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

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