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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:

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

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