Lower Body Workout: Strength, Sculpt & Burn

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Hi Everyone!

Are you ready for a wonderful Lower Body Focused workout today? Ready or Not it’s on the agenda so bolster your determination and let’s get started.

Today you want to grab some dumbbells (you can do the exercises with body weight, or grab something from around the house if you don’t have dumbbells) and a chair or sturdy surface that you can safely step up on.

I completed this workout on two separate occasions. It’s a great one to keep saved when you need a quick routine to target your lower body. I filmed this workout for time, and used a 10/50 Interval format. The second time I did this workout for repetitions. I did 12-20 reps depending on the exercise.

When determine what the appropriate number of reps is for you, but the last two repetitions the exercise should feel difficult, but you should be able to complete the movement with appropriate form.

I really enjoyed adding resistance to workouts, especially those that target the lower body. I’m still rebuilding my strength postpartum, and after taking a bit of a hiatus at the end of 2020 to regroup mentally. I like the physical reminder that we are capable of making ourselves stronger that comes with a challenging workout.

If you don’t feel the burn on this one you have buns, quads and hamstring of steel. I hope you enjoy this routine.

Let me know what you think in the comments.


Baby Snuggles and Workout Time!

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: https://www.patreon.com/BenderFitness.

Interval Timer: 15 Rounds of 10/50.

Reps: 10-20 Reps Per Exercise.

  1. Squat
  2. Split Squat Hop Rotation: Right
  3. Split Squat Hop Rotation: Left
  4. Romanian Deadlifts
  5. Sit to Stand: Right
  6. Sit to Stand: Left
  7. Clam Lift: Right
  8. Clam Lift: Left
  9. Side Step Up: Right
  10. Side Step Up: Left
  11. Hip Thrust
  12. Knee Cross Extension: Right
  13. Knee Cross Extension: Left
  14. Kneeling Hip Tap: Right
  15. Kneeling Hip Tap: Left

This workout can be repeated up to 3X.

6 thoughts on “Lower Body Workout: Strength, Sculpt & Burn

  1. Rebecca J Diaz

    Hey Melissa so I’ve always worked out and been a fit person but the only thing is tht my stomach never fully went back it still a little stretched out havnt been able to tighten it. I have 2 kids 16 and 11 so its been along time tht I’ve tried. U look amazing any tips and tricks u could send my way

    • benderfitness

      Skin elasticity is tricky. Have you checked to see if you have diastasic recti (abdominal separation)? It’s super common after having kids and doesn’t always heal without specific exercises. I do the exercises to help strengthen the core from the inside out: https://www.benderfitness.com/2016/08/get-rid-of-belly-bulge-safe-core-exercises-for-diastasis-recti.html

      That said, skin changes can be a completely normal part of pregnancy. My skin isn’t as taunt as it was prior to having kids, and my belly button changed shape a bit from the stretching. I use straight coconut oil or olive oil and gentle massage on the skin of my belly to keep the skin hydrated.

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