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Standing Core + Glutes Workout: Quiet & Apartment Friendly

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Hi Everyone!

Are you ready for today’s workout? This is Workout #3 in this week’s workout schedule. This month I am challenging you (and myself!) to get in 5 workouts per week. I am posting a combination of new and throwback workouts. You can find the schedule HERE.

Yesterday’s workout was a fantastic challenge, with the wonderful Millionaire Hoy. He is a great fitness instructor, and we were lucky to have him film a workout for BenderFitness.

Today’s workout is done completely in standing. You don’t need any equipment, but you can grab a chair to assist with balance. This is a Low Impact routine that is focused on the Core and Glutes. We will utilize the core from every angle to ensure we are maximizing our strength gains.

On a personal note, it feels really good to be back and getting in my workouts consistently. I have some work to do on my eating habits, but it feels great to find my consistency again. It has been a struggle finding time to film new workouts, but I think we are finally finding a balance. Remember that when you see Instagram posts, or photos that make it look easy. It’s not. It takes effort, but it’s worth it.

I have plans to film a longer workout a little bit later this week. When you try this workout let me know how you do. Use the hashtags #BenderFitness and #BFFitFall on social media.

Have fun with today’s workout! I love seeing your check-in posts and comments! Let me know how you feel and what you thought of the exercises. Have you done all of the scheduled workouts so far this week, or are you modifying the program? I can’t wait to hear how you are doing!


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:

Don’t forget to include a Warm-Up and Cool Down.

  1. Swaying Goddess-Right
  2. Swaying Goddess-Left
  3. Tip Toe Single Leg Pulse-Right
  4. Tip Toe Single Leg Pulse-Left
  5. Tick Tock Goddess-Right
  6. Tick Tock Goddess-Left
  7. Trunk Rotation
  8. Back Stretch to Flat Back
  9. Star Tap-Right
  10. Star Tap-Left
  11. Leg Abduction/Rotation-Right
  12. Leg Abduction/Rotation-Left

Repeat 1-3X

Swaying Goddess: Part 1

Tip Toe Single Leg Pulse

Tick Tock Goddess Pose

Trunk Rotation

Standing Back Stretch

Flat Back

Star Tap: Part 1

Star Tap: Part 2

Leg Abduction/Rotation: Part 1

Leg Abduction/Rotation: Part 2

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