Standing Buns & Thigh Slimming Workout: 15-Minute Body Weight Workout

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Hi Everyone!

Welcome to Day 8 of my 30-Day Challenge! Today’s workout is a Standing Workout. It’s focused on your glutes and thighs. This routine will strengthen and sculpt your lower body, and utilize all of the muscles you need for strengthening and shaping.

This workout is done completely in standing, so you don’t have to get down on the floor or on a mat. If you have problems with balance during some of the exercise you can use a chair or the wall to steady yourself.

If you are looking for last week’s workouts you can find them here: Original 30-Day Challenge: Days 1-7. Keep yourself accountable by tracking your workouts. When you write down or keep photos you can easily see which days you worked out. That will help you stay on track.

If you miss a workout don’t let it throw you off track. Get back into the groove, and get back to exercising. You can always get your routine back on track. It takes effort, but you can do it.

I am feeling great since starting the challenge. Keep checking in with comments and social media posts to let me know how you are doing with the challenge.

Starting February 1st I am hosting a new DietBet Challenge. It’s a weight loss challenge, where you place a bet and win money for losing weight. If you want to sign up you can do so here:


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:

50/10 Intervals. Max reps during each 50 second interval, 10 seconds of rest between exercises.

1. Squat and Squeeze
2. Grand Plie
3. Warrior 3 Leg Lift (right)
4. Warrior 3 Leg Lift (left)
5. Leg Abduction (right)
6. Leg Abduction (left)
7. Lunge Kick (right)
8. Lunge Kick (left)
9. Flamingo Extension (right)
10. Flamingo Extension (left)
11. Forward Fold Lift
12. Sumo Squat
13. Curtsy Lunge Kick (right)
14. Curtsy Lunge Kick (left)
15. Goddess Reach

Repeat 1-3X


12 thoughts on “Standing Buns & Thigh Slimming Workout: 15-Minute Body Weight Workout

  1. Terry

    Melissa. Thank you for your great workouts. I I wanted to ask you how do I improve upon my push-ups? I cannot seem to go down very low as you demonstrate. I’ve been doing them for quite some time but I see no improvement. Do you have any recommendations on how to improve my push-up form question? Thank you.

  2. Jodi Andersen

    Love love your workouts! Question about heart rate; mine spiked to 174 on one of your HIIT workouts. I felt okay but also felt a little uneasy about my HR being that high. Would so appreciate your advice on that! Thank you!

    • benderfitness

      Heart rate is very individual. When I push super hard mine can go up to 180, and for me that’s no issue. Did you feel okay during the workout?

  3. Lottster

    It says 15 mins workout but the guidelines say repeat 3 times so is it really 45mins. Makes a difference to me as a mum of 3 and I hate to feel I’ve not completed something

    • benderfitness

      The guideline just means you can do it between 1-3X total for the day. I often only do one round, but I know some people are looking for longer workouts so I provide the range. 🙂 Doing one round doesn’t mean you aren’t completing it! My son is 6-months so doing one round is usually what I can fit in these days!

  4. Shawna

    I am in the same boat! I have been doing your workouts for several years. I feel that I should have made progress by now. Pull-ups are nonexistent for me. I feel like my wrists want to give out. I try to keep good form, but cannot get down to the floor as low either. I make sure to keep my core engaged and back straight, but after only a few I have to drop my knees. Frustrating!

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