Leg, Butt & Thigh Shaping Workout: 30 Minute Home Exercise Program

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Hello Everyone!

It’s workout time! Today’s workout is focused on the lower body. This program will help shape and strengthen your legs, thighs, and glutes. The routine below will take 30-minutes total, and includes a 5-minute warm-up and 5-minute cool-down.

Yesterday we focused on strengthening our core and arms, so today we are working the lower body. I filmed this workout back in October, when my baby boy was only 3-months old. It’s hard to believe he is almost one already.

5K Race. My first 5K pushing Maverick in his stroller. Me and Maverick, Coach Shep & Jesse.


Quote for today: “You have to have confidence in your ability, and then be tough enough to follow through.” – Rosalynn Carter.

Motivation for today: We are all busy people. Wherever you are in your fitness journey (and your life journey) I am sure there are days when it’s hard to put in the work to achieve your goals. You can want your goal with all of your might. Wanting alone isn’t enough. You need to have follow through.

Life and fitness will not be easy every day. There will be days when you are motivated, and you can’t wait to exercise. There are also days when you are tired and dragging, and it’s the last thing you want to do. You need to have follow through on the good and bad days. Create a goal and plan for yourself, and make it happen. If you miss a day don’t let it through you off track. Get back in there and follow through with your plan. Taking a detour doesn’t mean you are lost forever (although it may feel like it at that moment).

Up and Coming: Yesterday Jesse and I did a new track workout. I will be sharing that with you. Our workout was courtesy of our running guru Shep. Shep has coached Jesse since high school. I highly recommend following Shep on Instagram Shep123Run. Any time Jesse and I have a running question Coach Shep is the person we turn to. He will be launching his own running blog soon.

I will be filming new workouts tomorrow. Have fun with today’s workout! Let me know what you think in the comments below.


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 babysitter (so we can film more often), new camera, new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Warm Up: Buy a Gymboss now. Interval Timer Set for 5 Rounds of 5/55

  1. Forward Kick-Right
  2. Forward Kick-Left
  3. Frog Hop
  4. Knee Swing Kick-Right
  5. Knee Swing Kick-Left

Workout: Interval Timer Set for 18 Rounds of 10/50

  1. Squat
  2. Leg Abduction-Right
  3. Leg Abduction-Left
  4. Warrior Deadlift-Right
  5. Warrior Deadlift-Left
  6. Plie Squat
  7. Chair Squat
  8. Single Leg Squat-Alternating
  9. Side Lunge Switch
  10. Romanian Deadlift
  11. Quadruped Heel Press-Right
  12. Quadruped Heel Press-Left
  13. Quadruped Knee to Elbow-Right
  14. Quadruped Knee to Elbow-Left
  15. Quadruped Rainbow Tap-Right
  16. Quadruped Rainbow Tap-Left
  17. Leg Series-Right
  18. Leg Series-Left

Cool Down:  Interval Timer Set for 5 Rounds of 5/55

  1. Shoulder Stretch Squat
  2. Deep Squat with Elbow Press
  3. Runner’s Lunge-Right
  4. Runner’s Lunge-Left
  5. Seated Forward Fold

Repeat 1-3X


17 thoughts on “Leg, Butt & Thigh Shaping Workout: 30 Minute Home Exercise Program

  1. Since I turned 80 my metabolism has slow down or I am just on break mentally, still look at your work outs but not moving. 4 sure not a runner and do like lifting weights and Yoga, keep up your good workLove

  2. Naomi Gonzalez

    I think something is wrong with this site.
    For a few weeks now!

    I keeps loading

    Are yall going to put the workouts on youtube?

  3. Roxy

    Great burn! Super sweaty and heart rate is up even with such low impact. Workouts for adrenal fatigue are welcome, I haven’t lost a pound in a year despite a super clean diet and exercise. Many thanks for all your hard work, I wish I could contribute more to Patreon!!

  4. Anonymous

    I too experience the same thing ; midwork out it stops streaming and reboots. I assumed it was my old crappy ipad i use. But i find youtube works fine. I just search for the work out i want by the title on this site.
    I’m happy to still get in a Bender workout!
    Thanks for everything!!

  5. Anna

    Worked fine for me! I liked having the warm-up and cool-down as part of the video so we’re not tempted to cheat 😉 Thanks!

  6. Nicole from Sydney

    Thanks Melissa! I did this on Sunday and couldn’t walk property yesterday and now I’ve given it another crack today before I have a few days off… such an isolated work out, really enjoy these

  7. benderfitness

    I have multiple 30-Day challenges, 12-week programs, a 10 week program, and monthly and weekly workout schedules.

    I am working on getting back to daily posting as well. If you need help picking a program let me know.

  8. Jillian

    This is the first time I’ve done this work out. It was great! It was hard work and got my heart rate up but it wasn’t too high impact for me. I’m definitely gonna do this one again. And I really liked the warm up and cool down too! I would highly recommend this one on days when you need to push hard but with no jumping!

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