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12-Minute Legs & Core Workout

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Hi Everyone!

Welcome to Day 2 of this week’s workout schedule! If you missed Day one don’t worry! You can find it right HERE. Yesterday we had a 16-Minute Per Round Total Body HIIT Workout. Today we have a quick Legs & Core Workout.

One round of today’s workout will take only 12-Minutes per round. I use a dumbbell for a couple of exercises in this workout. If you don’t have equipment just grab something from around the house to add some resistance, or do the exercises with body weight. Focus on using good form and getting in your maximum number of reps during each interval. You can modify the workout as needed. As long as you are challenging yourself you are getting in a good workout. If it feels easy that’s a sign that it’s time to increase the intensity.

Tomorrow’s workout is a Cardio HIIT Routine. You can find it here (if you just can’t wait!): Cardio HIIT (Full Length).

Gambit making himself comfortable.

My new DietBet Challenge starts on Wednesday May 17th. If you want a chance to win money for losing weight sign up for the challenge. Everyone who loses 4% of their body weight over the course of 4 weeks will win a portion of the jackpot. You can sign up at

I am still taking it easy after my Half Marathon on Sunday. I mentioned on Instagram/Facebook that I took a tumble during the race- darned potholes!– and my knees and elbows are pretty sore from the impact. Gentle stretching and foam rolling are my focus right now. Part of living a healthy lifestyle is resting when you need too. My knees are so sore I didn’t even want to go walking today! They are bruised and I have a few scrapes, but I can tell that I am already on the mend.

See you soon with some new workout videos & blog posts. If you have any questions you want to see me answer please let me know in the comments below.

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:

Equipment: Buy a Gymboss now. Interval Timer & Dumbbell. 

  1. Curtsy Lunge with Calf Raise-Right
  2. Curtsy Lunge with Calf Raise-Left
  3. Lunge Kick-Right
  4. Lunge Kick-Left
  5. Glute Bridge to Calf Raise
  6. Lunge Jump Twist
  7. Walk the Plank Pushup
  8. Angel Abs
  9. Toe Touch Plank Reach-Right
  10. Toe Touch Plank Reach-Left
  11. Camel Reach
  12. Dive Bomber

Repeat 1-4X

Curtsy Lunge to Calf Raise: Part 1

Curtsy Lunge to Calf Raise: Part 2

Lunge Kick: Part 1

Lunge Kick: Part 2

Glute Bridge to Calf Raise: Part 1

Glute Bridge to Calf Raise: Part 2

Lunge Jump Twist

Walk the Plank Pushup: Part 1

Walk the Plank Pushup: Part 2

Angel Abs

Toe Touch Plank Reach: Part 1

Toe Touch Plank Reach: Part 2

Camel Reach: Part 1

Camel Reach: Part 2

Dive Bomber: Part 1

Dive Bomber: Part 2

Dive Bomber: Part 2

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