Butt Shaper Workout

Hi Everyone!

Are you ready to sculpt a strong, round booty? It’s workout time!

Today’s workout is focused on the lower body (and the soreness of my glutes today speaks for how effective it is!) It also incorporates some great movements for strengthening your core at the same time.

A strong core helps power your movements and preserve the proper biomechanics for all of the lower body exercises.

The lower body exercises are designed to work your butt from every angle to lift and shape your backside. When combined with a healthy diet and enough sleep, exercises to sculpt your glutes are one of the most efficient ways of reducing (or eliminating!) cellulite. The large muscles of the lower body also burn a lot of calories, and can help you improve your metabolism and burn more fat all over your body.

As always the workout is below!

Yesterday I only had time for a run, so today I will be focused on working my lower half. The picture below shows the breakdown of my run. I did a comfortable paced run. The area I run in averages two hills per mile, which increases the challenge a bit.

Have Fun!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!

This workout can be performed as a HIIT 15 round 10/50 workout.

I completed this workout for Reps.

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Lunge Kick Switch
2. Warrior Deadlift (right)
3. Warrior Deadlift (left)
4. Pretzel (right)
5. Pretzel (left)
6. Side Squat Lift (right)
7. Side Squat Lift (left)
8. Kneeling Side Kick (right)
9. Kneeling Side Kick (left)
10. Down Dog Hop (right)
11. Down Dog Hop (left)
12. Plie Jump
13. Prone Leg Lift (right)
14. Prone Leg Lift (left)
15. Goddess Heel Lift

Repeat 1-3X

Lower Body & Core Shaping Workout with Cardio Bursts

Hi Everyone!

It’s time for a brand new workout! For today’s workout all you need is a chair and 1-2 Dumbbells (optional). This workout combines timed exercises and repetitions. The goal is to create lean muscle, while also getting your heart rate up and burning fat.

This workout incorporates exercises for your lower body, arms, and core. Select a weight that is challenging for you. I used one 20-pound dumbbell, but you can use two dumbbells or change the weight to meet your needs. Select an amount of weight that is challenging for you, but also allows you to maintain your form throughout each exercise.

I kept my reps on some of the exercises lower today, but be sure to select the range that is right (and challenging!) for you.

I hope you all like the workout!

Have fun,
Melissa

Fit Fashion: One Shoulder Top & Mesh Leggings are from www.Affitnity.com and you can get 15% off total purchase with the code BenderFitness at checkout.

*Cardio Intervals: 3 Rounds of 10/50.

Beginner: 8-10 Reps
Intermediate: 10-15 Reps
Advanced: 15-20 Reps

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees
-Burpees

Warrior Split Squat-Right
Warrior Split Squat-Left
Reverse Lunge Press-Alternating
Side Lunge-Right
Side Lunge-Left

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees
-Burpees

6. Sump Pushups
7. Leg/Hip Lift
8. Tick-Tock/Pendulum Abs
9. Superman
10. Reach Through Plank

*Cardio Burst: 3 Rounds of 10/50

-Jumping Jacks
-High Knees
-Burpees

Repeat 1-3X

Warrior Split Squat: Part 1

Warrior Split Squat: Part 2

Warrior Split Squat: Part 3

Alternating Lunge Press

Side Lunge: Part 1

Side Lunge: Part 2

Sumo Pushup: Part 1

Sumo Pushup: Part 2

Leg/Hip Lift: Part 1

Leg/Hip Lift: Part 2

Leg/Hip Lift: Part 3

Tick-Tock Abs: Part 1

Tick-Tock Abs: Part 2

Superman

Reach Through Plank

15-Minute Better Booty Home Workout & 15-Minute Cardio HIIT

Hi Everyone!

Today’s workout has two parts (be sure to scroll all the way down below the photo tutorial for the second workout)! The first workout is focused on strengthening and shaping your backside. In this routine you will work your butt from multiple angles, which will help strengthen and sculpt your glutes.

I have done a lot of research on the best glute exercises. I am sure you have heard that if you want a better butt you have to squat. That is part of the equation. Squating is actually NOT the best exercise for your butt! You may have also heard “Heavier weights, low reps are the only way to sculpt your butt.” That is also not true.

So what is the truth? Your butt is a series of muscles. To effectively work and strengthen these muscles you need to exercise them in several different planes of motion. They are made up of fast and slow twitch fibers. These muscles respond to both lower rep and higher rep exercises.

GASP! You mean both sides of this argument are correct? I sure do!

Over and over again research has shown that there are positive benefits from incorporating a variety of different movements and styles into workouts.

For more information on Glute Training Myths check out this article from FitnessRX: 6 Glute Training Myths. I love the articles in FitnessRx because they are backed by Peer Reviewed Scientific Studies. If you scroll to the bottom of the article they have links to all of the articles referenced.

Today’s workout incorporates plyometric movements, static movements, single leg movements, and moves your body through multiple planes to target all of the muscles that make up your backside.

I also posted 15-Minute Cardio HIIT video below for an added cardio/fat burn. You can do 1-2 Rounds per video, or choose to focus on just one workout today. Listen to your body, and select the option that is best for your plan. Total workout time should be between 30-60 minutes.

I hope you enjoy today’s workout combo!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

PPS This workout outfit is from Affitnity. www.affitnity.com and you can get 15% off your total purchase with the code BenderFitness at checkout.

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50 and two dumbbells.

*I used two 20 lb dumbbells. Choose a weight that is appropriate for you.

1. Sumo Squat Hop

2. Crossing Hip Thrust (right)

3. Crossing Hip Thrust (left)

4. Romanian Deadlift (weighted)

5. Goddess Squat (static)

6. Pendulum Squat Hop

7. Leg Series (right)

8. Leg Series (left)

9. Warrior Dead Lift (alternating) (weighted)

10. Table Top (static)

11. Surfer

12. Hip Thrust (right)

13. Hip Thrust (left)

14. Lunge Twist (weighted)

15. Chair Pose (static)

Repeat 1-3X

Sumo Squat Part 1:
Squat with chest lifted, butt reaching back behind you.
Don’t let the knees collapse in.
Video Tutorial: http://instagram.com/p/vL-0RFGHuG/?modal=true

Sumo Squat Part 2: Immediately Return to Part 1 and Hop Directly into the air. Video Tutorial: http://instagram.com/p/vL-0RFGHuG/?modal=true

Crossing Hip Thrust
Complete all reps right, and then all reps left.
Video Tutorial: http://instagram.com/p/vL9-zQkjbc/?modal=true

Romanian Deadlift
Weight of choice. Focus on keeping the back flat.
Butt reaches back with weight in the heels.
Squeeze through the glutes and hamstrings to return to standing.

Goddess Squat
Hold this position. Thighs lower to parallel or as close as you can with knees pressing outward.
Do not allow the knees to collapse inward.
For increased shoulder ROM extend arms as pictured. Hands can also be placed in prayer position.

Pendulum Squat Hop
Start with both legs together in a close leg squat.
Kick the right leg out to the side with the knee facing forward.
Return to Squat. Repeat Left.
From your starting position hop up, driving your hands toward the ceiling.
Repeat.

Leg Series
Start as pictured above.
Keep the hips lifted throughout the movement.
Core and glutes strong and engaged.
Raise the extended leg toward the ceiling.
Lower the hips toward the floor. Immediately press hips and foot back up.
Lower leg to starting position. Repeat.
Complete reps on both sides.

Warrior/Single Leg Deadlift
Focus on keeping the back flat throughout the movement.
Weights stay close to your body.
Back leg extends, knee facing the floor.
Return to standing between each movement.
Complete all reps on both sides.

Table Top Pose
This is a static pose.
Keep the hips lifted.
Straight line from knees, to hips, to shoulders.
Core and glutes strong and engaged.
Finger tips point toward the heels.
Hands directly below your shoulders.
*If you have decreased shoulder ROM you may not be able to form a straight line with your body.
Flexibility increases with time and practice. Do not force it.

Surfer
Keep the back straight.
Hips press back and lower your thighs toward parallel.
Jump into the air and rotate your body 180 degrees.
As you land focus on keeping the back straight and pressing the hips back.

Single Leg Hip Thrust
Press your extended leg up and toward the ceiling.
Try to lift to a single leg table top position.
Bring the hips back toward the hands and repeat the movement.
Complete all reps and repeat on the other side.

Weighted Lunge Twist
Start in standing position with arms bent at the elbows, weight at shoulder level.
Step back toward the corner of the room.
Turn toward the hip of the forward leg.
Bring the weight to the outside of your hip.
Return to start.
Repeat on the other side, alternating.

Chair Pose
Core tight, extend the hips back and bend at the knees.
Hands can reach over head or hold at prayer position.
Hold this pose.

Equipment:
Gymboss Interval Timer set for 15 rounds of 10/501. High Knees
2. Jump Squat
3. Mountain Climber
4. Ropeless Jump
5. Lunge Jump
6. Frogger
7. High Knees
8. Side Lunge Hop
9. Russian Kicks
10. Ropeless Jump
11. Warrior 3 Hop
12. Pop-up
13. High Knees
14. V-Up Hop
15. Burpee

Repeat 1-3X

Better Booty Home Workout to Sculpt & Shape Your Backside

Hi Everyone!

Today’s workout is focused on strengthening and shaping your backside. In this routine you will work your butt from multiple angles, which will help strengthen and sculpt your glutes.

GASP! You mean both sides of this argument are correct? I sure do!

Over and over again research has shown that there are positive benefits from incorporating a variety of different movements and styles into workouts.

Today’s workout incorporates plyometric movements, static movements, single leg movements, and moves your body through multiple planes to target all of the muscles that make up your backside.

I hope you enjoy it!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

PPS This workout outfit is from Affitnity. www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50 and two dumbbells.

*I used two 20 lb dumbbells. Choose a weight that is appropriate for you.

1. Sumo Squat Hop

2. Crossing Hip Thrust (right)

3. Crossing Hip Thrust (left)

4. Romanian Deadlift (weighted)

5. Goddess Squat (static)

6. Pendulum Squat Hop

7. Leg Series (right)

8. Leg Series (left)

9. Warrior Dead Lift (alternating) (weighted)

10. Table Top (static)

11. Surfer

12. Hip Thrust (right)

13. Hip Thrust (left)

14. Lunge Twist (weighted)

15. Chair Pose (static)

Repeat 1-3X

Sumo Squat Part 1:
Squat with chest lifted, butt reaching back behind you.
Don’t let the knees collapse in.
Video Tutorial: http://instagram.com/p/vL-0RFGHuG/?modal=true

Sumo Squat Part 2: Immediately Return to Part 1 and Hop Directly into the air. Video Tutorial: http://instagram.com/p/vL-0RFGHuG/?modal=true

Crossing Hip Thrust
Complete all reps right, and then all reps left.
Video Tutorial: http://instagram.com/p/vL9-zQkjbc/?modal=true

Romanian Deadlift
Weight of choice. Focus on keeping the back flat.
Butt reaches back with weight in the heels.
Squeeze through the glutes and hamstrings to return to standing.

Chair Pose
Core tight, extend the hips back and bend at the knees.
Hands can reach over head or hold at prayer position.
Hold this pose.

Booty Bump Up: 12 Minutes Per Round: Body Shaping Workout-No Equipment

Hi Everyone!

I have a fun workout for you today! Today’s workout is by request. I originally filmed this workout as a tutorial video in September of 2012. This is the full length real time version of that workout. It’s fun to go back and repeat some of my older workouts! I hope you all enjoy this one.

This workout will exercise your backside from every angle, while also incorporating exercises to strengthen your core. Strong glutes help maintain proper hip and pelvic alignment. This strength helps balance your core and maintain your bio-mechanical alignment. The position of your hips affects your balance, and the pressure/position of your knees during all exercise.

During your workouts try to engage your mind, as well as your body. When you foster the mind-body connection you improve the results you are getting from your workout. Exercise can become a form a physical meditation as you learn to be completely present in the moment and engaged in what you are doing.

I paired this workout with a 3 mile run outside. Jesse and I got caught in a downpour of rain during our run. It felt great to get outside and stretch my legs after this workout.

I hope you have fun with this one!
Melissa

1. High Knees
2. Frog Stand
3. Curtsy Lunge Kick (right)
4. Curtsy Lunge Kick (left)
5. Table Kick Lift (right)
6. Table Kick Lift (left)
7. Goddess Squat Twist
8. Rock the Boat
9. Walkback Pushups
10. Table Pose Press (right)
11. Table Pose Press (left)
12. Jumping Jacks

Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice

Frog Stand: Part 1

High Knees

Frog Stand: Part 2

Frog Stand: Part 4

Frog Stand: Part 3

Goddess Twist: Part 2

Goddess Twist: Part 1

Table Kick Lift: Part 2

Table Kick Lift: Part 1

Curtsy Lunge Kick: Part 2

Curtsy Lunge Kick: Part 1

Table Press: Part 1

Walking Pushup: Part 3

Walking Pushup: Part 2

Walking Pushup: Part 1

Rock the Boat: Part 2

Rock the Boat: Part 1

Ready for Round 2?

Jumping Jacks

Table Press

Table Press: Part 2

Lower Body Sculpt & Shape: Home Workout for Butt, Thighs & Legs

Hi Everyone!

Today’s workout is focused on the lower body. We are sculpting our butt, thighs, and calves today. This routine will work your lower body in multiple planes of movement, and challenge your muscles from the front, back and sides, to improve muscular balance, strength and shape.

I used two twenty-pound dumbbells for this workout. Choose a weight that challenges you. You can also choose to do this routine with body weight only. I do recommend using weights, especially for lower body exercises to really sculpt and strengthen your muscles. The added challenge will increase the fat burning, and help you build strong and shapely muscles.

My friend, Jon, wrote a great article about Building Lean Muscle Mass, which I will be sharing this weekend. I will also be posting a brand new workout (or two!)

Have fun with this one!
Melissa

Equipment: Dumbbells

1. Plie Squat Press
2. Down Dog Cross (right)
3. Down Dog Cross (left)
4. Side Lunge Lift (right)
5. Side Lunge Lift (left)
6. Runners Lunge Kick (right)
7. Runners Lunge Kick (left)
8. Leg Series (right)
9. Leg Series (left)
10. Forward Fold Stretch

Repeat 1-4X

Optional: Pair with 30-Minutes of Cardio

Plie Squat Press: Turn Toes Out.
Plie Squat until thighs come to parallel.
Press through the heels to lift and press the weight toward the ceiling.

Leg Series: Keep the Hips Lifted through the Exercise.
Lift the Leg Toward the Ceiling.
Drop the hips toward the floor and then lift pressing through the foot.

Runners Lunge Kick.
Start in a Runners Lunge Holding a Weight in front of your forward foot.
Bend the elbow to lift the weight to your shoulders.
Press through the front heel to lift to standing position.
Kick the back leg in front of you.
Return to starting position.

Improve Your Rear View: Home Workout for your Butt, Legs & Thighs

Hi Everyone,

Today’s workout is focused on strengthening and sculpting your glutes and legs. I did some research, and I incorporated the exercises that were proven to be most effective at activating all of the muscles that make up your butt. The number one, BEST, exercise for your butt is the one legged squat. It’s tough, but I show some variations in the video.

Even if you can’t do a pistol (one leg squat yet), don’t worry about it. As you build strength you will be able to build up to it!

This workout was actually harder than I thought it was going to be. I planned on going through it 3 times, but I only went through twice (at 20 reps per exercise). This workout is my new favorite butt workout.

It will help lift, and shape your bum and thighs.

Have fun with this one! Let me know what you think and how many rounds you make it through! You can tag me in your Instagram photos (@BenderFitness) or let me know in the comments below.

I hope you guys enjoy the workout!
Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. 1 Leg Squat (right)
2. 1 Leg Squat (left)
3. Plie Squat (with or without weight)
4. Step Up (right)
5. Step Up (left)
6. Plie Jump (with or without weight)
7. Warrior 3 Crunch
8. Heel Press/Extension (right)
9. Heel Press/Extension (left)
10. Pendulum Squat
11. Romanian Deadlift
12. Weighted Squat

Repeat 1-3X

18 Minute Body Weight Workout: BenderFitness Glute Bender

Hi Everyone!

It’s workout time! Today’s workout takes 18-Minutes to complete one round. This is a full body workout with an emphasis on the glutes & thighs. During this workout I use a stability ball, but there are simple (and effective!) variations that can be done with no equipment.

Remember, there is always a way to modify a workout to suit your needs. It’s not about expensive equipment, you can challenge your body using body weight and/or items you already have around the house.

This workout can be repeat up to 3X, and can be performed as a HIIT workout (as I demonstrate in the video), or you can go for Repetitions. If you are doing more than one round, you can switch up the challenge by doing one round of HIIT & one round for reps.

Suggested Reps for each exercise:

Beginner: 10
Intermediate: 15
Advanced: 20

It is great for your body to mix up the challenge. Don’t be afraid to try something new! As always, you should preface your workout with a warm-up and finish with a cool-down and some gentle stretching. By warming up your body gets additional benefits & burn during the workout. The cool down allows your heart rate to come back to normal, and helps you maintain flexibility and decrease your chances of soreness and injury.

Have fun with today’s workout!
Melissa

Spiderman Plank-Right
Spiderman Plank-Left
Warrior III Squat-Right
Warrior III Squat-Left
Heel Tap Leg Lifts
Leg Series-Right
Leg Series-Left
Ball Leg Lift
Ball V-Lift
Butt Lift
Butt V-Lift
Plie Jumps
Squatting Side Leg Lift-Right
Squatting Side Leg Lift-Left
Wall Sit Leg Lift-Right
Wall Sit Leg Lift-Left
Side Plank Drop-Right
Side Plank Drop-Left

Repeat 1-3X

Spider Man Plank: Part 1

Spider Man Plank: Part 2

Warrior III Squat: Part 1

Warrior III Squat: Part 2

Heel Tap Leg Lifts

Leg Series: Part 1

Leg Series: Part 2

Ball Leg Lift-Body Weight Modification

Ball Leg Lift

Ball Leg Lift: Part 2

Ball V-Lift

Ball Leg Lift: Part 2

Butt Lift

Butt V-Lift

Butt V-Lift-Body Weight Modification

Plie Jump: Part 1

Plie Jump: Part 2

Squatting Side Leg Lift: Part 1

Squatting Side Leg Lift: Part 2

Wall Sit Leg Lift

Side Plank Hip Drop: Part 1

Side Plank Hip Drop: Part 2

All Done! Ready for Round 2?

Legs & Core Workout: Body Weight Sculpting

Hi Everyone!

This workout is low impact on your joints, but challenging. It is focused on strengthening and sculpting your midsection, butt and thighs. You can repeat this workout 1-4X.

I went through this workout once and ran 4 miles on the treadmill at incline .5 in 31 minutes and 39 seconds. I want to make sure I’m not to tired come race day.

You can do this alone or pair it with cardio.

Have fun! Don’t forget to tag me on Instagram, Twitter or Facebook(@BenderFitness and #BenderFitness) if you’re following along!

Melissa

Don’t forget to check in on Facebook, Instagram, or Twitter!

Equipment: Gymboss Interval Timer set to stopwatch for time.

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

1. X-Plank
2. Hydrant Extension (right)
3. Hydrant Extension (left)
4. Lunge to Warrior III (right)
5. Lunge to Warrior III (left)
6. Down Dog-Plank-Up Dog
7. Modified Side Plank Reach (right)
8. Modified Side Plank Reach (left)
9. Leg Series (right)
10. Leg Series (left)
11. Crossed Twisting Sit-up (right)
12. Crossed Twisting Sit-up (left)

Repeat 1-4X

Butt Shaper Workout

Hi Everyone!

Are you ready to sculpt a strong, round booty? It’s workout time!

A strong core helps power your movements and preserve the proper biomechanics for all of the lower body exercises.

As always the workout is below!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Repeat 1-3X

Lower Body Blast: Burn, Shape & Sculpt Workout

Hi Everyone!

Tonight’s workout is a doozy! I created this workout to exhaust each muscle group. This workout is great for recruiting both fast and slow twitch muscle fibers. This translates to more speed, strength and endurance. It also means that the exercises should wear you out.

No matter what, focus on maintaining proper form for each exercise. This is still more important than speed, even on the plyometric movements. Also, remember to warm up. I warmed up with some jump roping today. I did 300 jumps over the rope, alternating between traditional jump roping (hopping with both feet together) and high knees jump rope every 50 jumps.

I went through this workout twice, and ran one mile after each round. I kept my miles pretty quick (7 minute mile pace). After my second mile, I walked a third mile as a cool down.

I was sure to stretch well after the entire workout: pigeon pose, king Arthur pose, lotus (both sides), and some extended side stretches.

It was an intense workout day, but I feel fantastic, strong and energized!

I hope you all enjoy the workout!
Melissa

PS Don’t forget to check in on Facebook, Instagram or Twitter. The check in posts are a great way to stay motivated and on track. 🙂

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Lunge Hop (right)
2. Warrior Deadlift (right)
3. Lunge Hop (left)
4. Warrior Deadlift (left)
5. Jump Squat
6. Dumbbell Squat
7. Lunge Kick (right)
8. Bulgarian Split Squat (right)
9. Lunge Kick (left)
10. Bulgarian Split Squat (left)

Repeat 1-3X

HIIT the New Year Hard: Workout 15: Bubble Butt Cardio Burn

Hi Everyone!

Today is Day 15 of my HIIT the New Year Hard Workout Challenge. Tonight’s workout is a full body routine, that emphasizes rounding and shaping your tush. Even though it’s focused on tightening and toning your behind this workout also incorporates ab and arm toning as well.

I prefer compound movements because they allow you to work a variety of muscles at one time. This creates functional strength, while also providing an aesthetically pleasing physique.

It’s been a while since I incorporated weights into my workouts. As always, you can complete this workout with body weight only. I tried to keep my primary focus on form throughout the workout. If you have followed my workouts for a while you know I always emphasize proper form, but this is particularly true any time you are using weights.

I followed this workout with a run on the treadmill. I decided to do mile repeats. I ran one mile at a time, followed by a rest break equal to half of my mile time. I ran my first mile in 6 minutes and 35 seconds, and I rested for 3 minutes and 15 seconds before running my second mile. I actually picked up the pace a bit for miles 2 and 3, because I was feeling great and wanted to increase the challenge.

I ran a total of 3 miles. My running time was 19 minutes and 5 seconds. I woke up this morning knowing that I wanted to do a hard run today, and it felt great to listen to my body. Some days I just want to work hard, and get sweaty. 🙂 Because I was doing a hard run I only went through the workout once today.

I hope you guys enjoy it! I have more fun recipes for you so be sure to check back!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. High Knees
2. Sidewinder Pistol Squats (right)
3. Sidewinder Pistol Squats (left)
4. Front Weighted Squats
5. Scissor Abs
6. Mountain Climbers
7. 1 Leg Bridge Extension (right)
8. 1 Leg Bridge Extension (left)
9. Romanian Deadlift
10. Supergirls
11. High Knees
12. 1 Leg Weighted Lunge (right)
13. 1 Leg Weighted Lunge (left)
14. Ball Pull
15. Elbow Taps

HIIT the New Year Hard: Workout 11: Better Booty Workout: Glutes, Hamstrings, Thighs & Legs

Hi Everyone!

Today’s workout is all about the lower body! This is a throwback workout. I planned on filming a new workout this evening, but I have a headache that I don’t want to turn into a migraine, so I am taking the night off.

This morning I did a 4.25 mile Interval Run Workout on the Treadmill. If you want to do an interval treadmill workout you can try: This One.

I used dumbbells and a barbell for this workout, but all exercises can be performed with body weight or dumbbells. Select whatever is going to challenge you the most!

Even though this was a non-plyometric workout I was dripping with sweat and breathing heavily from the challenge of the workout.

Melissa

PS You can also find me on Facebook, Instagram and Twitter. Jesse has also been posting Sneak Peek workout videos on his Instagram account (@BenderCrosby1) and I am hosting a 30 Day Instagram Workout Challenge: @BenderFitness

PPS You can still join the DietBet Challenge at: www.dietbet.com/benderfitness

Today’s workout had me sweating!

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

1. Front Squat
2. Mountain Climber
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Hip Thrust Frogger
6. Bulgarian Split Squat (right)
7. Bulgarian Split Squat (left)
8. Romanian Deadlift
9. Hip Thrust (right)
10. Hip Thrust (left)

Lunge Kick (part 1): Both Knees form 90 Degree Angles. Front knee over ankle.

Lunge Kick Part 2: Kick the rear leg to a comfortable height.
Return to starting position.

Split Squat (part 1): Back foot rests comfortably on a sturdy surface.

Split Squat (part 2): Lower your body, bringing the front thigh parallel to the ground.
Knee stays behind your toes.
Straighten the front leg to return to starting position.

Hip Thrust Frogger: In between each exercise return to a solid plank.
Form a straight line from shoulders, hips, to heels.

Standing Lower Body Workout: 20 Minute Workout for Butt, Thighs and Calves

Hi Everyone!

Today’s workout is focused on the lower body and the core. The entire workout is completed in standing position. Cardio Bursts are incorporated throughout the workout to increase the intensity and fat burn.

As always, focus on form with each exercise. To achieve the maximum benefit you want to complete the movement in the full range of motion and with the appropriate body mechanics. If you aren’t sure if you’re doing a movement right ask a friend to look at your form, or take a photo of you doing an exercise so you can see your own form.

I hope you enjoy today’s workout!

Melissa

You can also find me on Facebook, Instagram or Twitter. Use @BenderFitness or #BenderFitness to show me your workouts!

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 Rounds of 30/50.
Cardio: Jump Rope, Rope-less Jumping or High Knees.

*Cardio
1. Warrior III Squat (right)
*Cardio
2. Warrior III Squat (left)
*Cardio
3. Chair Twist
*Cardio
4. Sumo Squat
*Cardio
5. Twisting Sumo Squat (right)
*Cardio
6. Twisting Sump Squat (left)
*Cardio
7. Pendulum Squat
*Cardio
8. Warrior Heel Press (right)
*Cardio
9. Warrior Heel Press (left)
*Cardio
10. Forward/Backward Lunge (right)
*Cardio
11. Forward/Backward Lunge (left)
*Cardio
12. Side Lunge (right)
*Cardio
13. Side Lunge (left)
*Cardio
14. Goddess Reach
*Cardio
15. Chair Balance

Warrior 3 Squat

Chair Twist

Sumo Squat

Twisted Sumo Squat

Pendulum Squat

Warrior Heel Press

Forward/Backward Lunge

Side Lunge

Goddess Reach

Chair Balance

Jump Rope and Butt Sculpt: 15 Minute HIIT Workout

Hi Everyone!

I hope you’re ready to sweat! Today’s workout is a great fat burner that targets the lower body. This routine incorporates some of my favorite butt-lift moves. If you wanter a rounder, perkier derriere you will like this workout.

In this workout I used two 20 pound dumbbells, a jump rope and a chair. If you aren’t ready to add weight you can do this exercises with body weight only. If you want to add weight, but don’t own any you can get creative and use a milk jug or other household items. If you are getting creative, just beware that the weight distribution will be different so it may be more challenging.

For those of you without a jump rope you can do rope-less jumping, high knees or mountain climbers. Pick an exercise that will keep your heart rate going, and have you working up a sweat.

I hope you enjoy today’s workout! Check back because I will be sharing a brand new workout. 🙂

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

PPS My sports bra is from www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 rounds of 10/50.

1. Jump Rope
2. Burpee
3. Jump Rope
4. Warrior Deadlift (right)
5. Jump Rope
6. Warrior Deadlift (left)
7. Jump Rope
8. Bulgarian Split Squat (right)
9. Jump Rope
10. Bulgarian Split Squat (left)
11. Jump Rope
12. Single Leg Sit to Stand (right)
13. Jump Rope
14. Single Leg Sit to Stand (left)
15. Jump Rope

Repeat 1-4X

Better Booty Home Workout

Hi Everyone!

Today’s workout is focused on strengthening and shaping your backside. In this routine you will work your butt from multiple angles, which will help strengthen and sculpt your glutes.

GASP! You mean both sides of this argument are correct? I sure do!

Over and over again research has shown that there are positive benefits from incorporating a variety of different movements and styles into workouts.

Today’s workout incorporates plyometric movements, static movements, single leg movements, and moves your body through multiple planes to target all of the muscles that make up your backside.

I hope you enjoy it!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

PPS This workout outfit is from Affitnity. www.affitnity.com and you can get 15% off with the code BenderFitness at checkout.

Equipment: Gymboss Interval Timer set for 15 rounds of 10/50 and two dumbbells.

*I used two 20 lb dumbbells. Choose a weight that is appropriate for you.

1. Sumo Squat Hop

2. Crossing Hip Thrust (right)

3. Crossing Hip Thrust (left)

4. Romanian Deadlift (weighted)

5. Goddess Squat (static)

6. Pendulum Squat Hop

7. Leg Series (right)

8. Leg Series (left)

9. Warrior Dead Lift (alternating) (weighted)

10. Table Top (static)

11. Surfer

12. Hip Thrust (right)

13. Hip Thrust (left)

14. Lunge Twist (weighted)

15. Chair Pose (static)

Repeat 1-3X

Sumo Squat Part 1:
Squat with chest lifted, butt reaching back behind you.
Don’t let the knees collapse in.
Video Tutorial: http://instagram.com/p/vL-0RFGHuG/?modal=true

Sumo Squat Part 2: Immediately Return to Part 1 and Hop Directly into the air. Video Tutorial: http://instagram.com/p/vL-0RFGHuG/?modal=true

Crossing Hip Thrust
Complete all reps right, and then all reps left.
Video Tutorial: http://instagram.com/p/vL9-zQkjbc/?modal=true

Romanian Deadlift
Weight of choice. Focus on keeping the back flat.
Butt reaches back with weight in the heels.
Squeeze through the glutes and hamstrings to return to standing.

Chair Pose
Core tight, extend the hips back and bend at the knees.
Hands can reach over head or hold at prayer position.
Hold this pose.

Diet Bet Challenge: Day 25: Jump Rope and Butt Sculpt

Hi Everyone!

Today is Day 25 of the Diet Bet Challenge!

I hope you’re ready to sweat and bring that jump rope out again today (an invisible jump rope is fine too)! Today’s workout is a great fat burner that targets the lower body. This routine incorporates some of my favorite butt-lift moves. If you wanter a rounder, perkier derriere you will like this workout.

For those of you without a jump rope you can do rope-less jumping, high knees or mountain climbers. Pick an exercise that will keep your heart rate going, and have you working up a sweat.

I hope you enjoy today’s workout!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

DietBet Challenge: Day 18: Improve Your Rear View Workout

Hi Everyone,

Day 18 of the DietBet Workout Program is focused on working the glutes.

This workout incorporates exercises that were scientifically proven to be most effective at activating all of the muscles that make up your butt. The number one, BEST, exercise for your butt is the one legged squat. It’s tough, but I show some variations in the video.

I hope you guys enjoy the workout!
Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Let me know how you are doing with the challenge. Are you seeing results?

Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

The Best Exercises for Your Butt

Let’s talk about Butts. Most people want a stronger, tighter, rounder butt. Good News! There are exercises to help you achieve your goal!

Don’t forget to check below for quick links to some great Glute/Lower Body Workouts.

Anatomy:

The three main muscles of your butt are the Gluteus Maximus, Gluteus Medius, and Gluteus Minimus. These muscles are commonly referred to as the glutes.

Gluteus Maximus: This is the largest muscle in your butt. This muscle controls thigh extension. Thigh extension occurs when you straighten your leg (as in coming up from a squatting position), during running, and when you lift your leg behind you as in the video below.

Gluteus Medius and Gluteus Minimus: These muscles work together to abduct, internally and externally rotate your leg. They also help stabilize your hips during single leg exercises.

These muscles are imperative for maintaining appropriate position during exercises that target your Gluteus Maximus. For example, internally rotating your knees during a squat increases pressure on the knee joint. Strong Medius and Minimus muscles help maintain your thigh and knee position during these exercises.

Abduction occurs when you lift your leg to the side (as in the video below). Additionally, during the exercise below the standing leg is working to stabilize and balance your body during the abduction.

More Than Aesthetics:

A strong butt does a lot more than make your favorite pants look good. Strong gluteal muscles help prevent injuries to your low back, hips, groin, knees and hamstrings. The help maintain pelvic alignment. When your pelvis is properly aligned your pressure is distributed appropriately through your joints.

Strong glutes help you in every sport. They allow you to accelerate, decelerate and change directions.

The Most Effective Butt Exercises:

Finally! Let’s get to the information you really want to know. What are the best exercises to help you get a stronger and more shapely butt?

1. Single Leg Squat: There are several ways to complete the single leg squat.

Stand on one leg and keep the other leg bent behind you or stretched in front of you. Lower your body as much as you can while maintaining balance. Press through the heel to return to standing position.

You can also start out doing this exercise by sitting in a chair with one leg extended. Try not to use your hands, press through the heel of the foot that is planted on the ground to come to a standing position.

The gluteus maximus muscle is activated during the thigh extension, and the medius and minimus muscles are activated to stabilize the pelvis during this single leg exercise.

2. Bilateral or Single Leg Bridge: See the video below. Lie in a supine position (face up). Bend your knees and press the heels into the ground. Lift the hips off the ground and squeeze the glutes up toward the ceiling for the bilateral leg bridge. To increase the intensity try the single leg bridge with hip lift as demonstrated in the video below.

The gluteus maximus muscle is activated during the thigh extension, and the medius and minims muscles are activated to stabilize the pelvis and keep the knee appropriately aligned during this exercise.

3. Warrior Deadlift: This exercise can be done with body weight or weights for an added challenge. Keep the back straight and the core tight throughout this exercise. Extend one leg behind you and bend at the hips. Keep the knee of the extended leg facing the floor. If using weights keep them close to your body. If you aren’t using weights extend your arms in from of you and reach toward the wall. Keep a slight bend in the standing knee. Return to starting position and repeat.

4. Butt Lift: This exercise can be performed with a stability ball, bench, chair, or lying prone (face down) on the floor. Keep the core tight and the feet reaching toward the wall behind you as you simultaneously lift them toward the ceiling. Core activation is key here to protect the low back and target the appropriate muscles.

5. Single Leg Hip Thrust: Place your hands below your shoulders. Bend your knees and shift your weight into the heels while lifting your toes. Stretch one leg out in front of you. Lift the leg toward the ceiling, while pressing your hips toward the ceiling. Focus on lifting the hips. You may also like the Elevated Hip Thrust or the Bridge Hopper.

6. Goddess Squat Side Kick: This exercise is great for activating all of the muscles of the glutes. Your gluteus minimus and medius are working overtime to stabilize the leg, abduct your leg, and externally rotate the thigh to achieve the Goddess Squat position with the toes turned out to the side.

7. Speed Skaters: Keep the glutes reaching backwards, and the back flat. Bend one leg, and stretch the other leg out to the side. Push through the heel of the bent leg to jump up and switch sides.

8. Ball Pull: Come into a reverse plank position with your heels on a stability ball. Keeping your hips lifted throughout the exercise and core tight, pull the ball and your heels toward your butt. Return to starting position and repeat.

9. Lunge Kick: Start out in a lunging position. Press through the front heel to lift your body, while simultaneously kicking forward. Immediately return to starting position. Be sure to lower your body close to the floor (without touching or banging the knee off the floor!) each time you step back into the lunge.

10. X-Jumps/Cheerleader Jumps: Squat down, keeping the back flat, reaching the hips back and bending the knees. Gently touch the ground on either side of your feet. Press through the heels to jump up while reaching your legs and arms out to the sides so your body forms an X. Return to starting position and repeat immediately.

11. Warrior Split Squat: This exercise combines a Bulgarian Split Squat with a Warrior Deadlift. Start with your foot on a chair or bench. Weights are optional for this exercise. Squat down lowering your hips in an up/down motion. Press through the front heel to lift. Keeping your back straight, hinge forward at the hips to lift the leg behind you. Return to starting position.

You can find more Bender Fitness workouts/workout tips on Facebook, Instagram and Twitter.

Quick Links: Glute Focused Workouts:

Improve Your Rear View Workout

Butt and Thighs: Lower Body Shaping Workout

Bubble Butt Cardio Burn

Thigh Thinner Workout

Lower Body Shaper

Round and Sculpted Butt: Stability Ball Workout

Butt Shaper Workout

Hi Everyone!

Are you ready to sculpt a strong, round booty? It’s workout time!

A strong core helps power your movements and preserve the proper biomechanics for all of the lower body exercises.

As always the workout is below!

Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Repeat 1-3X