Lower Body + Burn & Sculpt Workout: Home Workouts

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Hi Everyone!

I have two workout videos for you below. The first workout is a Low Impact Lower Body workout, and the second workout is a full body workout.

I posted the video link for the Lower Body workout on my Facebook page yesterday. We had a power outage and I wasn’t able to get on my website to update the daily workout. So, if you didn’t get this one done yet you have two workout options below!

I used a resistance band for the first workout video, but you can also do the exercises without the band. You can modify the workouts to fit your own challenge level. For example, you can add a weighted vest to increase resistance and make your workout harder. You can change jumping moves to a low impact variation of the same exercise. The most important thing is to make the exercises suit your needs.

Exercise should make you stronger and healthier. Push yourself, but not to the point of injury. It’s important to learn to recognize the difference between a good burn, and workout pain.

As always, push yourself, focus on form and have fun with today’s workout! Don’t be afraid to go outside of your comfort zone and try new things. You can pair the workouts or split them up. I will be working on new workouts this weekend, as well as my 9-month postpartum workout/health update. I saw a lot of great questions on my Instagram and Facebook post. I will try to answer as many of them as possible in my update. If you have questions about my Postpartum fitness journey post them below. I am compiling a list before I work on my post this weekend.

I hope you enjoy today’s workout! Let me know what you think!

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



Table Top Calf Raise


Leg Adduction: Part 1


Leg Adduction: Part 2


Leg Series: Part 1


Leg Series: Part 2


Leg Series: Part 3


Inner Thigh Squeeze


Wall Toe Touch Abduction: Part 1


Wall Toe Touch Abduction: Part 2


Wall Toe Touch Abduction: Part 3


Wall Glute Bridge Step Out: Part 1


Wall Glute Bridge Step Out: Part 2


Wall Glute Bridge Step Out: Part 3


Prone Dancer Stretch: Part 1


Prone Dancer Stretch: Part 2

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

  1. Table Calf Raise-Right
  2. Table Calf Raise-Left
  3. Raised Leg Adduction-Right
  4. Raised Leg Adduction-Left
  5. Leg Series-Right
  6. Leg Series-Left
  7. Inner Thigh Squeeze-Right
  8. Inner Thigh Squeeze-Left
  9. Wall Toe Touch Abduction-Right
  10. Wall Toe Touch-Abduction-Left
  11. Wall Glute Bridge Step Out-Right
  12. Wall Glute Bridge Step Out-Left
  13. Prone Dancer Stretch-Right
  14. Prone Dancer Stretch-Left

Repeat 1-3X

Equipment: Buy a Gymboss now. Interval Timer set for 10 rounds of 10/50. 

1. Burpee
2. Lunge Hop (right)
3. Lunge Hop (left)
4. Plank Jack
5. Leg Series (right)
6. Leg Series (left)
7. Leg/Hip Lift
8. Side Plank Crunch (right)
9. Side Plank Crunch (left)
10. X-Jump

Repeat 1-3X

*Kristen and I went through 1X and followed the routine with a 2.75 mile run/walk. 


9 thoughts on “Lower Body + Burn & Sculpt Workout: Home Workouts

  1. Melissa

    I know that sleep is really important for losing weight and for exercising. However, I am a mom of a 3yo and a 6 mo and it is very rare that I feel fully rested. How do you know when to cut out the exercise for rest compared to just pushing through it?

  2. Ashley

    Do you use any supplements? I like to workout fasted a couple times a week so I will take BCAA’s. I am sure your pregnancy and breast feeding affected what supplements you took if you used any. Just curious.

    • benderfitness

      I just take a multi-vitamin. Occasionally I will eat protein bars, but I have to do the vegan options. Whey doesn’t agree with me, and also because I am breast feeding I have to be really careful about ingredients. I like the No Cow Bars by D’s Naturals.

  3. Lkm

    I am almost 6months postpartum and I feel like I have been working out hard and eating clean…. I’m not seeing the results I feel I should be seeing…. I don’t know if I’m eating to much or the wrong things? I am breast feeding so I don’t want to run out of milk either…. ?? I do at least 2 of your workouts 5 days out of the week and try to run at least 2 days out of the week….. I haven’t lost really any weight but I feel I have lost some inches…. suggestions?! I love all your workouts and appreciate all the advise and how quick they are! Thank you so much

  4. lisa

    GREAT question. I myself wonder that every day. My baby is 9 mo old has not slept through the night ONCE and I have 3 other kids. I try to do a 15 min workout and I’m dying. Is that even enough?

  5. Leah

    I can add to this discussion! My first child didn’t sleep through the night until she was almost two. Second child didn’t sleep through the night until she was 16 months and my now 11-month old has yet to sleep through the night. I truly believe I did damage to my body by PUSHING intense exercise during these sleepless years. I developed a thyroid condition and was consistently sick with flu-type symptoms every week and a half, like clockwork. It wasn’t until I had to take four weeks off from working out due to surgery that I made the connection – because I didn’t get sick once during that time. Now, I refuse to further exhaust an already exhausted body. I work out when I feed good, and when I don’t, I do some light jogging or walking – or sometimes nothing at all. Funny this is, I have LOST weight during this time instead of gaining like I had feared.

  6. Thank you for the workout today.
    Going to put on another short stretching exercise routine before getting lunch.

    On a journey to health:
    mentally/emotionally, nutritionally, physically, financially and socially.

    I’m always sharing your information with people I know, thank you for the amazing simplicity in accessing your programs, may your cup run over with blessings as you have given so much to so many.

    Have a blessed day.
    KDA – the OutLaw

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