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Reset Workout #3: Throwback Mash-up: Lower Body, Arms and Abs

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Hi Everyone!

Welcome to Reset Workout #3. This workout is a video mash-up. It’s a throwback combo of a Lower Body routine with me, and an Arms and Abs workout with Jesse.

Grab your dumbbells for this workout, or use something that you have around the house to add a little bit of resistance to the exercises. For the first part of the workout you will also need a chair, or something that you can put your foot up on.


I am a big fan of the Insight Timer app. It’s free and has a wide range of meditations. Here are some of my recent favorites.

Hope in times of uncertainty: 

Tension Release:

I will be sharing daily meditation links along with the workouts. If you are new to meditation remember to give yourself grace. Training your mind takes patience and practice. For some people meditation feels easy and for others it takes a lot of practice.

If you struggle with Monkey Mind (when your brain hops around like a monkey during meditation) remember that it’s normal. Acknowledge the thought and refocus on the meditation. I will be filming some of my favorite meditations to share with you soon.

Have fun! Let me know how you’re feeling so far and what your goals are. I look forward to seeing your check-ins and comments. 


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 keep bringing you new workouts, your donation is greatly appreciated:

Workout Breakdown: Part 1:

Intervals: 10 Rounds of 10/50.

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

*If you are using very heavy/challenging weights aim for between 10-12 Reps per exercise.

  1. Squat
  2. Split Squat: Right
  3. Split Squat: Left
  4. In/Out Squats
  5. Warrior Deadlift: Right
  6. Warrior Deadlift: Left
  7. Curtsy Lunge: Right
  8. Curtsy Lunge: Left
  9. Single Leg Glute Bridge: Right
  10. Single Leg Glute Bridge: Left

Part 2:

1. Burpee
2. Twisting V-Up
3. Walk the Plank
4. Russian Twist
5. Superman Push-up
6. Oblique Drops (right)
7. Oblique Drops (left)
8. Frogger Push-up
9. Side Plank Hip Drop with Leg Lift (right)
10. Side Plank Hip Drop with Leg Lift (left)

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