Quick Standing Workout: Core and Buns: Low Impact

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Hi Everyone!

It’s workout time again! I have a brand new Core and Buns Workout for you. It’s another standing workout, so it’s easy to do anywhere. I use a chair for balance, but you can also use a wall or other sturdy surface.

You will really feel the burn with this workout routine. The small movements, really activate your muscles. If you want to increase the intensity even further you can wear a weighted vest, or add ankle weights or resistance bands to the exercises. I didn’t use any extra equipment, and I found the workout challenging. When you do the workout leave a comment and let me know if you modified and how you feel. Your input helps me to keep the workouts challenging, but do-able.

Technical Difficulties and the unexpected benefit: I actually “filmed” this workout earlier today, but for some reason my camera stopped recording just over a minute into the workout. I didn’t realize there was anything wrong until after I finished the workout. I teach my yoga course on Monday & Friday, so I taught yoga and then re-filmed round two of today’s workout. So thanks to my technical difficulties I got in two rounds of today’s workout!

After the first round of today’s workout.

My husband says that I can be painfully good at finding silver linings, but on challenging days like today, I find it far more useful to dwell on the positives than focus on the negatives. I was having one of those days when nothing seems to be going smoothly. All of the little things that went wrong could have easily become a bad day. I lost my key and couldn’t get into my office, Maverick sobbed when I left him to go teach my class, my video didn’t record, a key popped off of the keyboard to my husband’s tablet and I thought I lost it….nothing significant or life changing (except Maverick crying, that breaks my heart). Sometimes you can choose to change your attitude and focus. 

A lot of what you experience has less to do with what happens, and more to do with how you respond to it.

I hope you enjoy today’s workout! It is part of my #BFFitFall Workout Challenge. You can find the full list of workouts under the Weekly Workouts tab on my website.

Use the hashtags #BenderFitness and #BFFitFall on social media when you do your check in posts.

Have fun with this week’s workouts! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises and the schedule.


PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

For my none fitness related posts I am on instagram as @Melissa_Bender_Life

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

Set Your Interval Timer for 14 Rounds of 10/50. 

  1. Right Balanced Leg Pulse: Side
  2. Right Balanced Leg Pulse: Front
  3. Right Balanced Leg Pulse:Back
  4. Left Balanced Leg Pulse: Side
  5. Left Balanced Leg Pulse: Front
  6. Left Balanced Leg Pulse: Back
  7. Flat Back: Toe Press: Right
  8. Flat Back Straight Leg Lift: Hip Closed: Right
  9. Flat Back Open Hip: Right
  10. Flat Back Toe Press: Left
  11. Flat Back Straight Leg Closed Hip: Left
  12. Flat Back Straight Leg Open Hip: Left
  13. Warrior III Squat: Right
  14. Warrior III Squat: Left

Repeat 1-3X

Balanced Leg Pulse Backward

Standing Leg Pulse: Sideways

Standing Forward Leg Pulse

Flat Back Leg Pulse: Closed Hips

Flat Back Leg Pulse with Open Hip

Flat Back Leg Pulse with Open Hip

Flat Back Toe Press

Warrior III Squat: Part 1

Warrior III Squat: Part 2

25 thoughts on “Quick Standing Workout: Core and Buns: Low Impact

  1. Christine

    Thank you so much! I love these low impact workouts. This was difficult for me. My legs were shaking at the end. I can’t pulse as high as you do and the warrior was extremely difficult for me to keep my balance. Your post inspired me today. I was so tired this evening but I did this one once and it refreshed me. I also love your meal planning tips!

  2. Krysta O.

    I just found you on YouTube and I’m so excited! I did this workout twice before the morning crazy erupts in my house. I was shaking and had to rest a few times but I pushed through. Thank you for all your posts and motivation! I cannot wait until I’m strong enough to do more moves, one day at a time! ❤

    • Donna

      great advice Melissa! Responding positively to everyday BS makes a big, a HUGE difference in attitude and outcome. Great workout, perfect as an add-on (for me)

  3. Shaela Haney

    I did this after pilates today. I’ll also get in a walk later. I felt the upper glutes the most but I can tell my entire legs were working. Low impact workouts like this are a nice break from the impact of HIIT. I look forward to mat workouts or workouts like this one after yesterdays. Those X cheerleaders killed! Thanks for doing this one! I liked it! #sweaty

  4. Jess

    Great workout! Thank you! I love low impact workouts as my knees aren’t the greatest.
    Thank you for reminding us that our attitude towards the not so great things that happen is what matters most! Stay positive…it makes you feel better anyway! Thanks Melissa!

  5. Rachel G.

    I love this workout! I am a fan of all your standing ones too. I did this twice through, once timed once for reps of 15 and I also coupled this with your Month 2 Day 15-Hard Body Workout, which I love! Thank you so much..you have helped me move past a plateau I had hit using another site and then I started in HARD on your site and the results are amazing! Thank you for working out!

  6. Rachel G.

    I love this workout! I did this twice through, once timed and once for reps of 15 and I also coupled this with your Month 2 Day 15-Hard Body Workout and whoa! Epic burn factor that is so good! I just want to say Thank You..you have helped me move past a recent plateau i hit using another site. I started going HARD on your workouts and i must say the change is glorious! Thank you for working out and helping me get stronger!

  7. Grace Richards

    I just combined this workout with last weeks low impact core and glutes workout and a 30 min walk with my baby. I love the changing intensities of the workouts, I find it so much more motivating to be active when it’s not always high intensity. I could definitely feel it in my glutes and core for both workouts!

  8. Jennifer Failla

    I just found your workouts,LOVE the low impact workouts. I have a fused back with two rods six pins and four cages. So it is very hard to find workouts that I can do. Thank you so much!

  9. Jillian

    This one was great thank you Melissa! It’s harder than it looks! I am looking bing the low impact work outs it’s giv By me a reason to add another workout into my day and I always feel better getting them done!

  10. Dear Melissa. I’m making my acquaintance with you through this video (QUICK STANDING WORKOUT: CORE AND BUNS: LOW IMPACT).
    Something i don’t understand… is there any motive you perform all the exercises of your legs with lateral (i mean outward) rotation of the leg ?
    Thank you

    • benderfitness


      To activate all of your Glute muscles you need to move the muscles in different planes of motion. Different muscles are responsible for flexion/extension, abduction/adduction, and internal/external rotation.

      The moves with the external rotation of the leg/hip activate and recruit different muscles than a simple leg extension or flexion. If you look at a photo of the muscles of the glutes you will see the direction of the muscle fibers for gluteus Maximus, gluteus medius, gluteus minimus and the smaller intrinsic muscles. This workout (and all of my workouts) are designed to create balance and strength in the body/muscle systems as a whole.

      I hope that helps answer your question.


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