Site icon Bender Fitness

15-Minute HIIT: Legs and Core: Home Workout Exercises

Please follow and like us:

Hi Everyone!

It’s workout time! Today we are doing a 15-Minute Per Round workout focused on strengthening and sculpting your core and legs. I wore a weighted vest for this workout to add some resistance. You can do this workout with body weight only, a weighted vest, or with dumbbells.

My son likes lifting/moving my dumbbells so I have them hidden from him right now so he doesn’t get hurt. He is 13-months old now and has no fear. He climbs everything, opens doors, and runs everywhere.

My little daredevil.

Today’s Workout: You can go through this workout 1-3X. Make it work with your schedule. You can pair it with 30-Minutes of cardio, or do it on it’s own.

Let me know what you think of the workout. I love seeing your comments, photos, and check-in posts when you complete a BenderFitness workout.

Life Update: I am still struggling to find a balance with my schedule. I want to film more workouts, and post more. I am really struggling to find the time. Thankfully we have some friends who have volunteered to help watch Maverick so we can film more often.

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life 

I will still be posting on my @BenderFitness account. The new account includes more generalized posts. That means lots of baby photos, random occupational therapy tips, book reviews, fashion, and normal life experiences that aren’t necessarily related to fitness. I try to keep my BenderFitness account more streamlined.

Have fun with today’s workout! Let me know how you feel, if you need ideas for modifications, and how you are doing with the workouts. I love hearing from you! My baby is ready for play time so I have to run. I will talk to you all soon.


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:

  1. Sumo Squat
  2. Warrior III-Right
  3. Warrior III-Left
  4. Frogger
  5. Hip Press/Glute Bridge
  6. Hip Lift
  7. Bicycle
  8. Rock the Boat
  9. Cheek to Cheek
  10. Superman
  11. Squat
  12. Alternating Lunge
  13. Forward Lunge Lift-Right
  14. Forward Lunge Lift-Left

Repeat 1-3X

Sumo Squat: Part 1

Sumo Squat: Part 2

Sumo Squat: Part 3

Warrior III: Part 1

Warrior III: Part 2

Warrior III

Frogger: Part 1

Frogger: Part 2

Hip Press/Glute Bridge: Part 1

Hip Press/Glute Bridge: Part 2

Hip Lift: Part 1

Hip Lift: Part 2

Hip Lift: Part 2

Bicycle: Part 1

Bicycle: Part 2

Rock the Boat: Part 1

Rock the Boat: Part 2

Cheek to Cheek Plank: Part 1

Cheek to Cheek Plank: Part 2

Cheek to Cheek Plank: Part 3



Alternating Lunge: Part 1

Alternating Lunge: Part 2

Alternating Side Lunge: Part 1

Alternating Side Lunge: Part 2

Forward Lunge Lift: Part 1

Forward Lunge Lift: Part 2


Exit mobile version