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.
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!
Melissa
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
Reps:
Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps
- Squat to Lunge
- Pendulum Squat-Right
- Pendulum Squat-Left
- Warrior Deadlift-Right
- Warrior Deadlift-Left
- Squat & Press
- Plie Squat with Tricep
- Lunge & Curl-Alternating
- Warrior Split Squat-Right
- Warrior Split Squat-Left
Repeat 1-3X
Happy birthday Jesse!!!!!!!
Happy birthday, Jesse!!
FELIZ BIRTHDAY JESSE!
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!
Happy birthday Jesse!! Loved the workout just as well the second time!!
Happy birthday Jesse!! Great workouts Melissa!! Did both 3x’s. Legs on fire!!
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!
Happy birthday, Jesse!!
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
I am! I will finalize the date and share it soon!
Happy b’day Jessie
Happy Birthday Jesse!!! Love the workout.
Happy Birthday Jesse. Loved this workout. I can feel it in my legs already.
I loved both workouts. Thank you Melissa! And I loved hearing Mavericks dragon noises.
And happy belated birthday to Jesse!
Happy birthday Jesse!!!!!!!
Happy Birthday Jesse!! These 2 look perfect for today!
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
Did these both yesterday and so sore today! Happy belated birthday, Jesse!
Happy Belated Birthday Jesse
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.
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 .