Booty Sculpt and Lower Body Workout: 15-Min Standing Workout w/ Dumbbells

Hi Everyone,

Welcome to today’s workout! You can do this workout with bodyweight, but I recommend grabbing dumbbells to add some resistance and amp up the intensity of this exercise routine.

One 15-minute round of this workout had me breathing heavy and dripping sweat. Even without jumping my heart rate was elevated and I was working hard. There is one hopping exercise in this routine (the first one), but in the video I demonstrate a low impact exercise variation.

The whole routine is done in standing, so you don’t have to get up and down off the mat during this routine. You can repeat this workout up to 3X. I only had time to go through it once, but I also got in plenty of walking and general activity.

P!nk is Strong and Fit!

Melissa and Jesse at the P!nk concert in Pittsburgh. — Jesse and I at the P!nk concert in Pittsburgh.

Last night, Jesse and I went to the P!nk Concert. First of all, the show was amazing. Everything from the opening acts to the lighting and performances was on point. I want to take a moment to talk about how strong and fit P!nk is! She flew around the entire stadium, and she sang while doing it! That was an act of artistry, strength and endurance. I loved seeing a strong woman and mother on stage, owning her performance and strength.

I’ve always wanted to learn aerial skills, but after seeing that performance I am even more inspired. A few years ago I got my niece an aerial class as a birthday present. I always wanted to give it a try, but the timing never seemed to workout. I have been trying to be more intentional with my time, so I need to make this happen.

Membership:

I am continuing to add new workouts to my exclusive membership program. We are currently working through a new 4-week challenge, and I am adding new workouts to prep for next month’s challenge.

There are a combination of brand new workouts, and ad free versions of classic BenderFitness workouts included in the membership.

If you would like to give it a try, you can find the new workouts at: https://www.MelissaBenderFitness.com

I would love it if you joined me over there. We are building a fun and supportive community and adding new workouts every week. You can try the first workout of my Confidence Challenge here for free: https://www.melissabenderfitness.com/zen/bf-body-fit-confidence-challenge-day-1-a1a74e

I hope that you have fun with today’s workout! Let me know which exercise you liked most, and which you found most challenging. This workout kicked my butt (and thighs) just like it was supposed to. I was a little bit surprised at how challenging I found it! I hope that it’s a great challenge for you too, and that you are able to enjoy yourself.

Take a moment today to appreciate what your body is capable of. The ability to move is such a gift.

Have fun and I will see you soon with a new workout,

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Lunge Hop: Right
Lunge Hop: Left
Squat Rotation: Right
Squat Rotation: Left
Warrior III Row: Right
Warrior III Row: Left
Side to Side Squat: Right
Side to Side Squat: Left
Chair Tip Toe: Alternating
Romanian Deadlift
Plié Squat
Knee to Knee Squat to Figure 4: Right
Knee to Knee Squat to Figure 4: Left
Lunge Kickback: Right
Lunge Kickback: Left

Repeat up to 3X.

Lower Body Workout: Legs, Glutes and Thighs Exercise Routine

Hello Everyone!

Welcome to today’s workout! This routine is a favorite of mine! It’s focused on the Lower Body. We are combining strength exercises with plyometric movements to activate all of the muscles of the Legs, Thighs, Glutes and Calves.

The movements are amazing for building speed, power, strength, coordination and giving the muscles shape and definition.

Remember, listen to your body, but challenge yourself! One of the major things that we learn during HIIT workouts is how physically and mentally capable we are. We learn that we can push ourselves, but also where the line is when we need to take a moment to rest. Breathe heavy, sweat, work hard, all of that is a normal part of the process.

Deep squat demonstration with thighs parallel to the floor.

Filming New Workouts

I am filming tonight! So be sure to check back soon for a new workout. If you can’t wait, you can checkout my new Membership/Bonus Content site. I’ve filmed a lot of new workouts, you can find them under the New Release catalogue here: https://www.melissabenderfitness.com/categories/new-releases

This weekend, I filmed a 15-Minute Glute Gains + Thigh Sculpt workout that uses dumbbells for strength training and plyometric moves. The format of that routine is very similar to this workout. Jesse filmed an AMAZING 20-Minute Ultimate Cardio workout. It’s one of the hardest workouts I have written in a long time, combining Plyo and Cardio Burst exercises. It’s great that he taught it, because even though you are working hard, he will make you laugh so the workout goes more quickly.

If you want to give any of the new workouts a try, I have a three day free trial, and a July Exclusive membership discount: JULYFOUNDERS20 so feel free to explore and look around! The discount is good through the last day of July 2023, and will stay active for as long as your membership remains active without cancelation.

Holding dumbbells in a standing split leg squat position, demonstrating proper lunge form.

Struggling to Find Time:

I’m very familiar with the struggle to find time to workout. People often assume that it comes easily to me, because I share so many workouts and this is my passion. It certainly does help that I enjoy exercise, but like most people I don’t always find it easy to fit it in.

I had this struggle even before having children, but with two little ones it’s definitely expanded. Now I have to make a conscious effort to take time to myself. Quick workouts like this, that take only 15-20 minutes are a huge help to me. Having a supportive husband who adamantly reminds me that I need and deserve time to work on my own health is another big area of support. Even with those supports available to me, I find it so easy to shift my attention to taking care of everyone and everything around me.

There is always work to do, a house that gets cluttered and messy in a blink of an eye, and children that want to spend 100% of their time with me (and quite frankly, I love spending as much time as possible with them, too.)

I make a conscious decision to get in exercise 5X per week. On a busy day it is 15-20 minutes (one round of a HIIT workout like today’s) and on a more relaxed day I can do a round or two of HIIT and maybe even some cardio for 45-60 minutes of exercise. The bottom line is that you can’t always squeeze in your needs last. As a mom, I recognize my tendency to do this. I have to make a decisive effort to create space for my workouts.

If I just waited around for a free moment I would never get in exercise. There is always something to be done. But doing my workouts and building my health, stamina and energy is something that deserves to be closer to the top of the list. It isn’t just some add on that I will get to when there are magically more hours in the day.

I know that if I struggle with the family support and passion that I have for exercise, many of you might be struggling with even less supports. Try to get in at least one quick round of exercise per day. It will make such a huge difference in how you feel. Give yourself at least 10-15 minutes of the 24 hours in this day.

I’m here cheering you on.

Have fun with today’s workout. Let me know if you had a favorite exercise!

Melissa

Exclusive Workouts & Bonus Content Membership: https://www.MelissaBenderFitness.com
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

10/50 Second Intervals. 10 Seconds Rest, 50 Seconds Max Reps.
Equipment: Dumbbells and Yoga Mat

1. Jump Squat
2. Dumbbell Squat
3. Side Lunge Jump
4. Weighted Side Lunge
5. Hip Thrust
6. Romanian Deadlift
7. Lunge Jump
8. Lunge Lift (right)
9. Lunge Lift (left)
10. Plie Jump
11. Goblet Squat
12. High Knees Toe Taps
13. Step-Up
14. Warrior Deadlift (right)
15. Warrior Deadlift (left)

Repeat 1-3X

Sculpted Glutes: Jump and Burn Workout: Cardio + Strength Training

Hello Everyone,

Welcome to today’s workout! We are focused on sculpting and strengthening the lower body, especially the glutes. For this workout you will need two dumbbells, a jump rope (optional) and a sturdy chair or bench. We will use the bench for two exercises: the sit to stand and step ups. I use a jump rope for the cardio burst sections, but you can substitute high knees or any other cardio of your choice.

Challenge yourself today! Get sweaty, don’t be afraid of being uncomfortable, rest if necessary and then get right back into the workout. You will find the full length workout video and workout breakdown below.

Silver Play Button Award for Surpassing 100,000 YouTube Subscribers:

I want to say a BIG Thank You to each and everyone of you who has subscribed to my YouTube Channel over the years. Thanks to you I received the Silver Play Button Award from YouTube for surpassing 100,000 subscribers.

This also made me a very cool mom in the eyes of my 6-year old. This feels like a crazy goal, but I would love to see my BenderFitness community grow to 1-Million Strong. So if you haven’t subscribed to my YouTube channel yet, please head over and hit the subscribe button: www.youtube.com/MelissaBender

While that goal feels kind of crazy to put out into the world, sometimes you need to dream big in order to learn what you are capable of.

Getting a silver play button award from YouTube

New Workouts (and an Impromptu Date Day):

Behind the scenes I have been working on a new 4-week workout challenge. It’s going to be a part of the new subscription site that I am launching in addition to the free workouts that I will continue to share here. I’m almost done filming the workouts and discussion videos, and then I will be sharing more new workouts here as well.

On Saturday Jesse and I took a break, and had a fun date day. My mom took our kids to see Hot Air Balloons, and Jesse and I went on an amazing Horse Back Trail Ride. Part of me feels a little bit guilty for not filming workouts that day, while we had some uninterrupted time, but prioritizing our relationship is an important part of our life balance.

I hope that you enjoy today’s workout! It’s a fantastic one! Let me know what you think.

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

Equipment: Timer set for 15 rounds of 50/30, jump rope, and two dumbbells. You will also need a chair or bench that you can do sit to stands and step up onto.

Max Reps Jump Roping during each 30 second interval.
Max Reps during each 50 second interval.
Total Workout Time: 20 Minutes

*High Knees can be substituted for Jumping Rope.

1. Squat Jump
-Jump Rope
2. Side Lunge Punch
-Jump Rope
3. Single Leg Hip Thrust (right)
-Jump Rope
4. Single Leg Hip Thrust (left)
-Jump Rope
5. Monkey Tuck Jump
-Jump Rope
6. Plie Jump
-Jump Rope
7. Romanian Deadlift
-Jump Rope
8. Chair Lunge
-Jump Rope
9. Sit to Stand (right)
-Jump Rope
10. Sit to Stand (left)
-Jump Rope
11. Curtsy Lunge Kick (right)
-Jump Rope
12. Curtsy Lunge Kick (left)
-Jump Rope
13. Step Up (right)
-Jump Rope
14. Step Up (left)
-Jump Rope
15. Burpee

Repeat 1-3X

12-Minute No Squat, No Lunges: Standing Glutes Workout

Hi Everyone!

Welcome to today’s No Squat, No Lunges Workout. This knee friendly workout routine is focused on the Lower Body, especially the glutes. We will be using dumbbells and a chair. We won’t be getting up and down from the mat today, but we will rest our back on the chair for a couple of exercises and use it for balance.

This low impact routine is highly effective. It’s great for building strength and sculpting strong thighs and glutes. It’s also accessible for people of all fitness levels, and is easier on the knees.

Focus on form for these exercises. Many of these exercises require a flat back to properly activate the muscles we are targeting. Don’t worry too much about your flexibility, that will improve over time. Allow your body to move through it’s available range of motion on exercises like the Romanian Deadlift, and focus on keeping that flat back throughout the movement.

I’m planning on filming a daily stretch/mobility routine. I have been incorporating stretching into my day and it has felt wonderful. I asked on Facebook and Instagram how long everyone would be willing to commit to a daily stretching routine and it seems like 10-15 minutes is the most common answer. If you have an opinion please share your thoughts in the comments. Mobility is very important, and can help keep the body balanced and pain free.

Luckily, most of my workouts incorporate a lot of mobility training, but it’s great to incorporate a gentle daily stretching routine that is directly focused on mobility. I’ve been a certified yoga teacher for more than a decade now, and it’s something I really love to share and teach. It also influences a lot of the movement patterns I incorporate into my workouts.

New Subscription Series Progress:

I’m continuing to film workouts for my new subscription workout challenge. I’m very excited to finish up and share this exclusive series of workouts, journal prompts and meditations. I will share some more information as I get ready to launch the new workout series. If there is something special that you would love to see as part of my subscription series, please let me know. During the building and launching stage the feedback of members is going to really help me determine the best direction for subscribers.

I hope that you enjoy today’s workout(s). Let me know how it goes! If these knee friendly workout variations are useful for you be sure to let me know and I will create more.

Have fun!

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Interval Timer Set for 12 Rounds of 10/50.

Split Stance Deadlift: Right
Split Stance Deadlift: Left
Pendulum with Leg Rotation: Right
Pendulum with Leg Rotation: Left
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left
Romanian Deadlift
Mini Plié Pulse
1/2 Circle Kick Back: Right
1/2 Circle Kick Back: Left
Standing Donkey Kick: Right
Standing Donkey Kick: Left

Repeat 1-3X

Photo Tutorial:

10-Minute Glutes and Thighs Workout

Hi Everyone!

It’s workout time! This is an amazing glute workout that uses exercises that have been scientifically proven to strengthen your glutes and thighs, and sculpted lean muscle.

Workouts don’t normally make me sore, but my glutes have been feeling these exercises for the last two days. I woke up yesterday and didn’t notice any fatigue until I walked downstairs later in the day. Today, I still feel that soreness. I am very quad dominant (the front of my thighs like to try and take over during a lot of exercises) so I really like that this workout helped me to load and activate the glutes.

I used two 20-lb dumbbells during this workout. You should choose weights that will be challenging for you, but that you can also complete the exercises with good form. All of these exercises can be completed with body weight only. So if you are just getting started with building glute strength, or you don’t have equipment you can build up to using dumbbells to add resistance.

I put a scarf on the edge of my chair to decrease pressure on my low back. When using your chair, make sure it isn’t going to move around for any of the exercises. You can brace it against a wall or on a mat. You can use a lower step or stair for the step ups, and you can use a couch for the glute bridge/hip thrust.

Bonus Cardio: Treadmill Walking Workout

I paired this workout with a 35-Minute Incline Walk on the Treadmill. This is the workout breakdown:

5-Minutes: Speed 3.0, Incline 10
15-Minutes: Speed 3.5, Incline 12
10-Minutes: Speed 4.0, Incline 12
5-Minutes: Speed 4.0, Incline 2

It was a great cardio workout that got me sweaty, but didn’t feel too intense. If you try it out you can adjust the speed to match your walking pace. Effort wise it felt like about a 5/10 intensity. I haven’t been consistent with any type of cardio workouts in quite some time, but I am really enjoying the process of re-building and adding cardio back in.

I hope you enjoy today’s workout. I will definitely be repeating this workout in the future. I might even add it into my routine once per week for the next month or so, because I am really focusing on re-building strength in my lower body.

Let me know how the workout was for you and if you had a favorite exercise! How many rounds did you get in?

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

The Breakdown:

Equipment: Dumbbells and a Sturdy Chair or surface you can step up on safely.

Step Up with Kick Back: Right
Step Up with Kick Back: Left
Side Step Up: Right
Side Step Up: Left
Glute Bridge/Hip Thrust
Squat Rotation: Alternating Sides
Warrior Deadlift: Right
Warrior Deadlift: Left
Around the World: Right
Around the World: Left

Repeat 1-3X

*I did one round paired with a 35-minute Incline Walk earlier in the day.

Exercise demonstration: Step Up to build strong thighs and glutes

Apartment Friendly Workout: Exercises for Legs, Glutes & Thighs

Hello Everyone!

Today we have a fantastic and effective lower body exercise routine on the planner. This workout doesn’t require any jumping, is an apartment and hotel friendly workout AND it’s very effective. We are going to work the lower body from every angle to maximize the efficiency of this workout.

This no equipment workout can be done anywhere.

I’m planning to complete two rounds of this workout today, for a total of 32-Minutes of exercise. I would love to pair it with a speed walk or short run on the treadmill. I have a busy day ahead of me, so it will depend on how smoothly the day goes.

Tomorrow, we have a great new Core Workout on the planner. It’s a good one, so be sure to check back for that!

Avocado Corn Tomato Salad Recipe — Be sure to check out my new recipe! Avocado Corn Tomato Salad.

I’m so glad that you are joining me on this journey to create a happy and healthy lifestyle. I can’t express how impactful exercise is for my physical and mental healthy. Our bodies are meant to move. Choosing to challenge ourselves with workouts like the one we are doing today helps us to build physical and mental strength and endurance.

More and more research is supporting the use of exercise as a front line defense and treatment of both physical and mental ailments. The tricky thing is that committing to exercise requires work. Committing to eating more nutrient dense foods requires time and planning. It’s not always easy to make healthy choices, but when you make it a part of your routine and it becomes a habit it becomes more straightforward.

When you start to notice how much better you feel physically, mentally, energetically, you start to develop a more intrinsic form of motivation to get in your workout and eat nutrient dense foods more frequently. If you ever find that you’ve moved away from these healthy decisions you can decide to go back to them. You are creating a healthy lifestyle, and that requires flexibility. Sometimes life gets in the way, you get tired and need a break, or you are just so busy that it’s hard to fit in workouts. When you notice this happening don’t let it permanently derail you. Start with small changes to get back into making healthy habits a normal part of your routine again.

You don’t have to wait for a new week, new month, new year, new Monday. Start now. Aim to make one healthy decision per day, and you will get further than you will waiting for Monday to start 100 healthy habits.

Have fun! I will see you with a new workout tomorrow.

Melissa

More Workouts: https://linktr.ee/BenderFitness
Make a Donation via PayPal Here: https://www.paypal.com/donate/?hosted_button_id=X9S4VDNYE8RVU
Amazon Storefront: https://www.amazon.com/shop/benderfitness

The Workout:

Goddess Lift: Right
Goddess Lift: Left
Clam Lift: Right
Clam Lift: Left
Leg Thread Glute Bridge: Right
Leg Thread Glute Bridge: Left
Crescent Heel Press: Right
Crescent Heel Press: Left
Warrior III Pulse: Right
Warrior III Pulse: Left
Standing External Rotation: Right
Standing External Rotation: Left
Half Moon Pulse: Right
Half Moon Pulse: Left
Chair Balance Heel Pulse: Right
Chair Balance Heel Pulse: Left

Repeat for up to three rounds.

Photo Tutorial

Thighs & Glutes: Standing Workout – 15-Minutes, No Equipment Exercises

Hi Everyone!

Today’s workout is fun! This workout is completely made up of standing exercises. No getting up and down off the floor. Plus, it can easily be modified to be entirely low impact. I incorporate a few hops, but you can skip the hops if they are too intense. I chose some of the best exercises for thighs and glutes for this routine.

Today we are focused on the lower body. Of course, you know my love for compound exercises so we still have some great moves that will activate your core as well. If you love today’s workout, you might want to check out these Lower Body Workouts.

You might be wondering, “Why is it so important to work my lower body?” Strong legs and glutes can be a huge boost to your athletic performance. Lower body exercises can also activate and strengthen the back, core and impact pelvic alignment and positioning. Lower body workouts go way more beyond the aesthetic of creating an hourglass silhouette (or whatever aesthetic you are going for).

Creating muscular balance is necessary for overall health, fitness and wellness. It will decrease aches and pains, improve your posture, and improve your quality of life.

Standing workouts are great to keep on hand, because they can be done anywhere. If you are traveling, at the gym, staying in a hotel or Air BNB, you can bring this workout with you anywhere.

I paired this workout with a run/walk on the treadmill.

My treadmill breakdown was:

Incline 2 throughout.
Run: 5-minutes Speed 6.5
Walk: 5-Minutes, Speed 4.0
Run: 5-Minutes, Speed 6.5
Walk: 3-Minutes, Speed 4.0
Run: 12-Minutes, Speed 6.5
Walk: 10-Minutes, Speed 4.0

Total Time: 40-Minutes

Hacker Update: (Update, I got my page back!)

I am still battling with Hackers and Facebook for control over my Facebook Business page. So far it has been 8 days since I was hacked, but I am finally seeing some progress. They tried to run a new ad set on my business page last night, targeted to reach 8-9 million people, and I was able to disable and delete that campaign and the payment methods they are using. Today I also saw a status update that Facebook finally started working on my case (despite the assurance for the past week that it was being reviewed and worked on by their team). Last week I filed complaints with my state and the CA attorney generals regarding the hacking on my page, and the fact that ads were approved on my business page more than 24 hours after I reported that my account had been stolen, and taken over by the hackers.

Hopefully this means that I will get administrative access back to my business page, but only time will tell. I had to start over once before, so I know I can do it again, but I hate to give up something that I put in the sweat to build (literally).

Wish me luck, I don’t give up easily!

Update: I got access to my Facebook Page back! It took 12 days, but I am back in. There are still some restrictions on my account, and it won’t let me change the name back yet. I’m sure that will be resolved soon.

I hope that you enjoy today’s workout. Let me know if you had a favorite exercise, and if you found the new edits to the workout video helpful.

Melissa

The Workout:

Interval Timer Set for 15 Rounds of 10/50.

Cross Heel Tap
Switch
Curtsy Lunge to Elbow Tap: Right
Curtsy Lunge to Elbow Tap: Left
Forward/Backward Heel Press: Right
Forward/Backward Heel Press: Left
Single Leg Chair to Figure 4 Rotation: Right
Single Leg Chair to Figure 4 Rotation: Left
Squat Hop Rotation: Right
Squat Hop Rotation: Left
Wide Leg Cross Tap: Right
Wide Leg Cross Tap: Left
Goddess Reach
Side Kick: Right
Side Kick: Left

Repeat 1-3X

How To: Pistol Squat – 5 Exercises to Build to a Pistol Squat – with Progressions

Hello Everyone!

Welcome to today’s tutorial: How to Pistol Squat. This has been a popular video request. A lot of people want to master a single leg/pistol squat, but they don’t know where to start. If this is a skill you’ve wanted to accomplish you have come to the right place!

Benefits of Pistol Squats

Pistol squat photo tutorial: single leg squat

Pistol squats are one of the best exercises you can do for your lower body. They are very effective for building strength through the glutes, hamstrings, quads, calves, core, hip flexors and hip adductors. They also help to decrease muscular imbalances, improve balance, and increase functional mobility.

Why You Can’t Pistol Squat and How to Fix It:

A lot of people ask me why they can’t pistol squat. There are three main components of a pistol squat:
1. Strength

2. Balance

3. Mobility/Flexibility

In order to pistol squat you need to work on all three of these areas. In the video below I will take you through five exercises, with progressions to help you build the strength, balance, and mobility needed for this skill.

You need to have enough single leg strength to lift your entire body. While there are many ways to build lower body strength, I demonstrate some effective techniques, with transferable skills in this video. We are focusing on single leg exercises to also improve balance while building strength.

Often, I see people who have the physical strength and balance to complete this skill, but they don’t have enough mobility and range of motion. Keep in mind, each of these skills can be improved on, but it takes time and practice. You should also practice each skill on both legs.

Flexibility and Balance fluctuate. Some days balance skills will feel easier than others. Balance and flexibility can be impacted by how much sleep you got, and even how hydrated you are, but the best way to progress these skills is by practicing.

You need to be consistent in going through these skills, but the feeling of accomplishment that you feel when you achieve your first pistol squat will be worth it! There is a mental benefit that comes with working on a difficult skill. Enjoy the progress and notice each gain along the way.

The Video Tutorial:

Seated hip Flexor lift: builds strength and mobility through the core, quads and hip flexors.
Single Leg Sit to Stand: builds strength to lift your body weight with one leg. Progress this skill by eventually sitting and standing from lower surfaces.
Elevated single leg squat: Builds strength, and the elevation allows you to go more deeply into the squat to progress your range of motion.
Supported single leg squat: puts together each component of the movement while using support.
Deep Yoga Squat: Improves mobility and flexibility necessary for the full movement. Progression: add the leg lift, and eventually practice the full movement from this position.

I hope that you find this video helpful! I would love to hear how you progress with your goals and through each exercise. Are there any other exercises that you would like to see a video tutorial for? Let me know in the comments.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

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.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

360 Degree Lower Body Workout for Glutes & Thighs

Hello Everyone,

I hope you are ready for a fantastic and effective lower body workout. This routine is going to work your glutes and thighs from every angle with some fun and unique exercises. I use a dumbbell in this routine. You can grab a dumbbell, use body weight or even incorporate some exercise bands.

It’s wonderful to have a routine that you can modify as your progress.

I warmed up with some jump rope. It’s a great way to get the heart rate elevated, the body warm, and the lungs and muscles ready to work.

Jump Rope Warm Up — Action Shot during my jump rope, warm up.

If you are looking for a longer workout today, you can repeat this one or pair it with one of my other workouts. If you haven’t tried my new Core Galore workout yet, that would make a great routine pairing. My husband combined both routines last night and said he got in an amazing workout. You can find the core workout here: https://www.benderfitness.com/2022/11/abs-galore-total-core-workout-no-equipment-low-impact-apartment-friendly-exercise-routine.html

I think this is one of the best lower body workouts that I’ve written in a while. Hopefully you find it as effective as I did! It was challenging and fun at the same time.

Also, make some choices you feel healthy about today. It can be staying hydrated or taking a moment for mediation or prayer. Just do a little something extra that promotes your health and well being. Sometimes those little things make a big difference in how we feel throughout the day.

I really hope you enjoy today’s workout and that you feel amazing after you go through it. See you soon with more new routines!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

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.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Warm-Up:

Set Your Interval Timer for 5 Rounds of 10/50 for the Warm Up and Cool Down.

Warm Up:
1. Jog
2. Side Leg Swing
3. Side Leg Swing
4. Head Tap Squat
5. Frankenstein

Repeat 1-2X until you feel warmed up and ready for your workout!

The Workout:

Workout Breakdown:

Squat to Lunge Hip Rotation
Side Lying Leg Adduction: Right
Side Lying Leg Adduction: Left
Side Lying Front/Back Tap: Right
Side Lying Front/Back Tap: Left
Butterfly Glute Bridge
Weighted Squat Walk
Lunge to Single Leg Deadlift: Right
Lunge to Single Leg Deadlift: Left
Weighted Switch
Extended Clam: Right
Extended Clam: Left

Repeat up to 3X

12-Minute Dumbbell Workout: Fun & Effective Exercises for Stronger, More Defined, Shoulders, Arms, Legs & Glutes

Welcome to a Fantastic Workout for your arms, shoulders, legs, thighs and glutes. This exercise routine uses dumbbells for resistance training to build strength and muscle definition. We will be doing some of the best exercises to build strength in the upper body and lower body, with some fun movement variations to keep the exercises fresh and interesting.

One round of this workout is only 12-Minutes, so this is a fast and effective exercise routine that will help you build strength and definition in the upper and lower body. The first half of this exercise program is focused on the arms and shoulders. The second half is focused on the legs and glutes. You will feel the burn with these amazing leg and butt sculpting exercises. The exercises are low impact so there is no jumping or plyometric moments in this routine. This exercise routine is great for beginners. It will be challenging, but doable. The Beast Heel Press Move can be modified if necessary, by placing the bottom knee on the floor throughout the movement. Remember, there is always a way to modify a workout to make sure it is working for you.

You will find the full length workout video and exercise photo tutorial below.

In addition to filming new workouts, I’m also re-focusing on nutrition and getting in delicious and healthy meals. Keep your eyes posted, because I will be sharing some great new recipes. If you follow BenderFitness on Pinterest you might have seen some of these meal ideas already.

Sweet Potato and Chickpea Spinach Salad: https://pin.it/2SS7C8E

I’m working on filming new workouts and recipe tutorials so be sure to check back regularly. It took me three attempts to film this workout (which is why I’m in a different outfit for some of the tutorial photos.)

We have hit a lot of road blocks and hurdles lately. When that happens it’s important to keep moving forward. In the past month my husband had three surgeries and both of my kids got sick. The silver lining is that everyone is healthy now and that fact fills us with extreme gratitude.

Your health impacts every moment of your day. Being physically active is a blessing. Sometimes we (myself included) forget that, and think of exercise as a chore. Exercise, strength, mobility…those are amazing privileges. Movement is what we do to maintain and improve our health, and it impacts your quality of life every single day.

So enjoy, and remember to practice gratitude. The more you practice it the easier it becomes (and it helps improve your life satisfaction!)

Let me know what you thought of the workout. Did you have a favorite exercise? One that challenge you the most? Leave me a comment, share or click like. Those little things mean a lot.

Have fun!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/BenderFitness TikTok: @BenderFitness

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.

Shop BenderFitness recommendations on Amazon (we get a small commission, but it doesn’t change the price for you!): https://www.amazon.com/shop/benderfitness

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Equipment: Two Dumbbells

Around the World
Shoulder Press
Lateral Raise
Bicep Curl
Tricep Drop
Halo
Warrior Deadlift: Right
Warrior Deadlift: Left
Goblet Squat with Heel Raise
Beast Heel Press: Right
Beast Heel Press: Left
Rotating Chair

Legs and Abs Express: Quick Home Workout

Hello Everyone!

Today’s workout is short and sweet. We are going for repetitions instead of for time. We have some amazing movements focused on strengthening the core, legs and glutes. This routine only includes 8 exercises, but you will still feel your body working and growing stronger.

My favorite move from this workout is the Extended Bridge exercise. It’s amazing for the glutes and hamstrings (the back of the thighs). I have very strong quadriceps (front of the thighs) and sometimes they try to take over movements that should be activating the back of the legs. Single leg exercises like this allow me to focus on the muscles that I want to activate. The mind body connection has been shown to improve the benefit of exercises. That means focusing in on the muscles that you are working and making sure they are active during the movement.

The routine can be completed for 1-5 Rounds, depending on how much time you have. I love short routines like this because it can be really difficult for me to get in a longer workout when work and life with kids is hectic. Breaking it down into short and accessible rounds means that I can get in a round or two and even come back for an extra round later in the day. All movement counts. So if you are busy aim for 5-10 minutes of movement. It will also help improve your energy and keep you alert though out the day.

Ten Years of BenderFitness

When I filmed this workout we had about 375 unique workout videos. Now we up closer to 1000! It’s a lot of fun to look back and see how much we’ve accomplished over the past 10 years of BenderFitness. I’m thinking of putting together a list of all time favorite exercises to celebrate 10-Years. So if you have a favorite routine that you always find yourself going back to please share it in the comments below.

Over the years I feel like I’ve gotten to know so many of you from your comments and check in posts. It’s truly a joy to workout with you and I hope you know how much I appreciate you continuing to show up.

For me, one of the most powerful things about looking back on ten years of home workouts is knowing that I still feel as strong and healthy as I did when I got started a decade ago. My running speed and endurance isn’t where it was before having kids because I struggle to find time to run these days, but overall I feel amazing. I don’t have aches and pains. I have the energy to run and play with my kids and I’m able to continue finding fun and new ways to stay active.

For those of you who joined BenderFitness more recently, when I first started in exercise I could barely run two blocks before I needed a rest break. That was in my early 20s. I am stronger and healthier now, and that has come exclusively from working out at home with you. So whether you are just getting started, or if you’ve been here for a while. Take a moment to reflect on how capable you are and what you want the future of your health to look like. Health is worth the effort because it impacts every single moment of your daily life.

To Buy this Tank: https://my-store-c67ce6.creator-spring.com/listing/benderfitness-gear?product=95

I hope you enjoy today’s Throwback Workout.

Let me know if you enjoyed this routine and how many rounds you got in. Do you prefer reps or time? I really like mixing it up, because it changes the dynamic of the workout challenge.

Have fun today!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness

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.

Shop BenderFitness Gear: https://my-store-c67ce6.creator-spring.com

Level 1: 10 reps
Level 2: 15 reps
Level 3: 20 reps

1. Toe Touch Situp
2. Extended Bridge (right)
3. Extended Bridge (left)
4. Bicycle
5. Deep Squat Lunge
6. Plie Heel Lift
7. Ab Clap
8. Forearm Plank Press

Repeat 1-5X

No Equipment Lower Body Workout: 16-Minutes Per Round – No Jumping

Hello Everyone!

Welcome to a brand new, low impact (but very effective!) Lower Body Workout. This routine is apartment friendly and can be completed quickly and quietly. No jumping in this workout.

All you need is a yoga mat and some space, and you’re good to go. One round takes 16-Minutes. The workout can be repeated for a total of three rounds if you would like a longer/more challenging workout. You also have the option of stacking it with some of my other routines.

I love the flexibility of short workouts. You can do a round and be done for the day, or customize it based on the amount of time you have to get in your workout. With a toddler and preschooler, I often only have time for a short workout.

You will find the workout video and photo tutorial below.

Life Update:

Just a few short hours after filming this workout I was struck with intense pain and hospitalized for four days due to a kidney stone. It was not a fun experience. Stay hydrated my friends! I’m not sure what the composition of the stone was yet. It was sent to a lab to be analyzed and we haven’t gotten results back yet. I may need to make some dietary changes (like hydrating, eating lower oxalate foods or making sure I’m not getting too much calcium) depending on the lab results.

I am feeling much better now, and it was certainly a reminder of how important health and wellness is. It’s so easy to take your health for granted, but when you experience sickness you are quickly reminded of how much your everyday life is impacted by how you feel.

My doctor said it was likely that the stone formed during my last pregnancy, which is very common, but I will be happy to have official results.

For the majority of my hospital stay I was not allowed to have any food or drinks, because they were staying ready to take me into surgery. They provided me with a breast pump because I was still nursing, but by the end of the week my milk dried up and my nursing journey came to an end. While it’s been nice to have my body fully back to myself it’s been very sad to end our nursing journey under these terms.

The silver lining of this experience was realizing how many people were willing to step up and help our family while I was hospitalized. From phone calls and text messages, to people helping with the kids while Jesse was at work or visiting me in the hospital, knowing that we had that strong support system was heart warming.

I hope that you all enjoy today’s workout. I’m working on getting back in a filming schedule. Life has thrown some wrenches into my plans lately, but I’m clawing my way back to some semblance of a routine.

I look forward to working out with everyone again! Let me know what you thought of today’s workout in the comments below.

Much love,
Melissa

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.

Goddess Lift: Right
Goddess Lift: Left
Clam Lift: Right
Clam Lift: Left
Leg Thread Glute Bridge: Right
Leg Thread Glute Bridge: Left
Crescent Heel Press: Right
Crescent Heel Press: Left
Warrior III Pulse: Right
Warrior III Pulse: Left
Standing External Rotation: Right
Standing External Rotation: Left
Half Moon Pulse: Right
Half Moon Pulse: Left
Chair Balance Heel Pulse: Right
Chair Balance Heel Pulse: Left

Repeat for up to three rounds.

Lower Body Workout: Strength, Sculpt & Burn

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.

Melissa

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.

Squat
Split Squat Hop Rotation: Right
Split Squat Hop Rotation: Left
Romanian Deadlifts
Sit to Stand: Right
Sit to Stand: Left
Clam Lift: Right
Clam Lift: Left
Side Step Up: Right
Side Step Up: Left
Hip Thrust
Knee Cross Extension: Right
Knee Cross Extension: Left
Kneeling Hip Tap: Right
Kneeling Hip Tap: Left

This workout can be repeated up to 3X.

Ultimate Lower Body Burn Workout with Melissa Bender & Sean Vigue: Intervals, Cardio and Yoga

Hi Everyone!

You are guaranteed a great workout when Sean Vigue and I collaborate. Welcome to the Ultimate Lower Body Burn Workout. No equipment necessary, but you are going to feel this workout and get amazing benefits.

We have combined Interval Training and Cardio Bursts with a challenging Yoga finisher. If you haven’t trained with Sean before, you can find him on youtube: www.youtube.com/SeanVigueFitnesshttp://www.youtube.com/SeanVigueFitness

He has a slew of fantastic Yoga and Pilates workouts, so head over and give him a subscribe on youtube.

Let me know what you think of the workout, and the collaboration in the comments. If you’d like to see more collaborations, or a certain focus area in a future workout video let me know.

Melissa

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.

In/Out Squat
Pendulum: Right
Pendulum: Left
Double Curtsy: Right
Double Curtsy: Left
Modified Pistol Squat: Right
Modified Pistol Squat: Left
Half Moon Pulse: Right
Half Moon Pulse: Left
Warrior III: Right
Warrior III: Left
Hydrant Extension and Tap: Right
Hydrant Extension and Tap: Left
Leg Series: Right
Leg Series: Left

Finish with Yoga with Sean Vigue

Better Booty Workout for Stronger Glutes

Hi Everyone!

Today’s workout is focused on sculpting the booty from every angle. Did you know that strong glutes can help protect you from back pain? Your glutes and core help you maintain proper pelvic alignment, which means better posture and optimized biomechanics.

I love the functional benefits of fitness. My inner anatomy nerd comes out when I write my workouts to make sure we are activating all of the muscles in the areas we are targeting.

This is a throwback workout, so I included the link for the original blog post below. You will find the full length workout video below, as well as the original blog post and the photo tutorial in the link.

My goal for today is to film one (hopefully two!) new workouts. I will try to go live while I am filming if the logistics work out. I am planning to do more live workouts to share on my Facebook page.

Let me know what your favorite exercise is from today’s workout. Was there a move you struggled with? A move you loved? For me, I often love the hard moves, because those are the ones I can tell are helping me to get stronger. I also like the single leg exercises, because I know that it targets the muscles and helps prevent muscular imbalances.

Have fun with today’s workout! There are new workout videos coming.

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

For my non-fitness related posts I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can stay free and make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

The Workout Video:

The Original Blog Post:

Better Booty Home Workout

Great Standing Lower Body Workout & Quick Arm and Back Workout

Hi Everyone!

It’s workout time! I have a great combo workout series for you today. The first video is a 15-Minute Standing Workout focused on the Lower Body. The second video is a 5-Minute Arm and Back exercise routine. Pair the videos and you will have a great 20-Minute workout combo.

If you are looking for a longer workout routine you can always repeat the videos to increase the intensity.

Equipment: For the first routine all you need is a chair. For the second routine you need a chair and dumbbells. When selecting an appropriate weight you want to choose something heavy enough that you struggle on the last few reps, but you can maintain appropriate form. If you max out (can not physically do another rep) during an exercise it is not a bad thing. When you max out you improve your strength even faster.

New Workout: I filmed a brand new workout yesterday. I still have to edit and upload the workout, but I will post it here as soon as I can. It should be on the agenda for tomorrow. You can find the sneak peek move video on my Instagram if you want a short preview into one of the exercises.

Have fun with the workout routines. Exercise is one of the best things you can do for your body and your health. Give yourself a pat on the back for doing something that is so fantastic for your body and your future.

Let me know what you thought of the exercises. Did you have a favorite move that you want to see make a comeback in future videos? Leave a comment and let me know!

Melissa

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

Intervals: 15 Rounds of 10/50

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

Step Up with Kick Back-Right
Step Up with Kick Back-Left
Side Step Up-Right
Side Step Up-Left
Split Squat-Right
Split Squat-Left
Half Moon-Right
Half Moon-Left
Leg Raise-Right
Leg Raise-Left
Standing Leg Circles-Right
Standing Leg Circles-Left
Standing Knee Circles-Right
Standing Knee Circles-Left
Sit to Stand-Alternating

Repeat 1-3X
Optional: Pair with 20-30 Minutes Cardio of Choice
*Scroll Down for Photo Tutorial of Each Exercise.*

Bicep Curl to Press
Row-Right
Row-Left
Arm Extension
Shoulder Press to Tricep Drop

Repeat 1-5X

Step Up with Kick Back

Side Step Up

Split Squat: Part 1

Split Squat: Part 2

Half Moon (Modified): Part 1

Half Moon (Modified): Part 2

Leg Raise

Standing Knee Circle: Part 1

Standing Knee Circle: Part 2

Standing Leg Circle: Part 1

Standing Leg Circle: Part 2

Standing Leg Circle: Part 3

Sit to Stand: Part 1

Sit to Stand: Part 2

Tone That Tush: Quick Lower Body Workout

Hi Everyone!

Are you ready for a quick workout? Today’s workout is focused on the lower body. Grab some dumbbells today to add resistance to your workout. If you don’t have dumbbells you can do the exercises with body weight, or grab something from around your house to add resistance.

This workout utilizes multiple exercises to shape and sculpt your lower body. Focus on form and using the full range of motion for each exercise.

For this workout I went for Reps instead of time. You can choose to do this routine for time if you prefer, but it is good to mix up your workouts and challenge your body in a different way. Don’t be afraid to go outside of your comfort zone.

I am still resting, stretching and foam rolling to make sure my IT Band is in tip top shape and I can return to working out. I did go for a 40-minute walk yesterday and had no pain. Foam rolling has also become less painful. When I first started foam rolling my left IT Band it felt like being punched in a bruise. Now it is relatively comfortable, so I think I have eased out the tightness. My Half Marathon is just three weeks away. I went from having a time goal, to just wanting to make it through the race injury free. I am giving it a full week off before I attempt to run, and I am going to start with light running on a flat surface. Maverick and I will be visiting the track on Monday.

During my Half Marathon I am fundraising for Love146 to help prevent human trafficking of children. It’s very important to me to be able to run this race, because it is such an important cause. If you are able to make a donation every dollar helps! You can do so here: Love 146 Fundraiser. Your donation helps rescue children from slavery, and provide services and support to the children who are rescued. Donations are tax deductible.

I am focusing on practicing what I preach: Exercise should be something good for you. When you are injured exercising before you are ready doesn’t make you healthier or stronger, it can injure you further. It is better to wait, heal, and resume your exercise. I am not a fan of the waiting, but I know that in the long run my body will thank me for it.

I hope you enjoy today’s workout! Let me know what you think!
Melissa

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Equipment: Dumbbells, Chair or Bench (something to step up onto).

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

1. Chair Squat
2. Hip Thrust (right)
3. Hip Thrust (left)
4. Dead-lift Row
5. Step Up with Kick Back (right)
6. Step Up with Kick Back (left)
7. Plie Squat
8. Warrior Dead-lift (right)
9. Warrior Dead-lift (left)
10. Leg Series (right)
11. Leg Series (left)

Repeat 1-3X

10 Minute Lower Body: Glutes, Hips & Thighs Workout

Hi Everyone!

First things first….Today is Jesse’s Birthday!!!! Woohoo! Let’s wish him a Big HAPPY BIRTHDAY! 😀

Okay, now onto the business of workout out. Today’s workout is all about the Lower Body: Glutes, Hips & Thighs (with some bonus exercises thrown in to sculpt your arms).

In this workout I use a dumbbell and a barbell, but you can modify the exercises to suit your needs and current fitness level. If you are just starting out, do the exercises with body weight. You can do all of the exercises with dumbbells, or a barbell.

Select a weight that will challenge you, and focus on maintaining good form during each exercise. I did this as a timed workout, but I also posted the breakdown for Repetitions below. Jesse modified this workout by adding 30-seconds of High Knees in between each exercise. In this week’s workout schedule I also posted two bonus cardio workouts that can be added to any workout this week for an extra burn. I also posted my 4-Minute Lower Body Tabata Burn Out below, as a bonus option.

Gambit & Maverick: Building a Friendship

These two workouts were meant to be paired together last week but I accidentally deleted this workout and had to re-film it. Now we get to start the week off with this series.

I made another Weekly Workout schedule for this week. It seemed like a lot of people found it useful last week. Let me know what you think of the schedule. Hopefully it is helping you stay on track!

Have fun with today’s workout!
Melissa

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Intervals: 10 Rounds of 10/50

Reps:
Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps

Squat to Lunge
Pendulum Squat-Right
Pendulum Squat-Left
Warrior Deadlift-Right
Warrior Deadlift-Left
Squat & Press
Plie Squat with Tricep
Lunge & Curl-Alternating
Warrior Split Squat-Right
Warrior Split Squat-Left

Repeat 1-3X

10-Minute Workout To Sculpt & Shape Your Thighs and Butt + 4-Minute Tabata Lower Body Burn

Hi Everyone,

I have a really good workout for today (two in fact!), but they aren’t ready yet! I have a quick weighted workout, and a body weight Tabata burn out bonus workout. (Update: the Tabata Lower Body Burn Video is posted below). Don’t worry! I’ve got you covered if you are on track with the schedule. There is an alternate workout posted below. If you are following the workout schedule, there is also an optional bonus Yoga Stretch workout posted for today. The schedule is new, so if you haven’t seen it yet you can check it out here: Weekly Workout Schedule.

I spent yesterday cleaning out our closets, and gathering stuff to donate. We own an excessive amount of clothing, and stuff in general, and we are trying to get rid of things. I have mentioned this before, but clutter can actually increase stress and has been scientifically linked to over eating. That isn’t the reason we are getting rid of stuff, but it’s a nice bonus!

Today I had a dentist appointment, and when it was time to start filming Maverick was not having it. He was so patient all morning at the dentist, and he wasn’t interested in watching me workout in the afternoon. I did film a baby weight tutorial version of the workout, which I will also post once I get the full workout filmed.

In the mean time, for anyone sticking to the schedule you can do the workout below instead. Thank you guys for being patient and bearing with me! Blogging and being a new mom can get a little bit crazy. The workout I posted below has several of the same weighted exercises as the new one, so it will be a good alternate workout.

I used two 20-pound dumbbells in this workout video below. Select a weight that is challenging for you. If you don’t have anything heavy enough to challenge you aim to do the higher number of reps with great form. You can always get in a great workout with body weight, but the added weight increases the intensity and will help you build muscle more quickly. Muscle=Better Metabolism.

Melissa

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Intervals: 10 Rounds of 10/50.
or
Repetitions:

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.

Squat
Split Squat: Right
Split Squat: Left
In/Out Squats
Warrior Deadlift: Right
Warrior Deadlift: Left
Curtsy Lunge: Right
Curtsy Lunge: Left
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left

Repeat 1-3X
Optional: Pair with 15-30 Minutes Cardio of Choice

Squat: Part 1

Squat: Part 2

Split Squat: Part 1

Split Squat: Part 2

In/Out Squat: Part 1

In/Out Squat: Part 2

Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Curtsy Lunge: Part 1

Curtsy Lunge: Part 2

Single Leg Glute Bridge: Part 1

Single Leg Glute Bridge: Part 2

16 Minute HIIT: Burn Fat Fast: Lower Body Workout

Hi Everyone!

Today’s workout is quick and efficient. It’s only 16-Minutes per round, but it had me sweating like crazy! I used a dumbbell for the first exercise, but you can choose to make it body weight only if you prefer.

I utilized High Knees are my cardio burst between exercises. If you prefer Jump Rope, Mountain Climbers, Jumping Jacks, or another form of cardio you can switch it up. Just push yourself to keep the pace/intensity high.

I posted three videos below. The first is a 5-minute Warm Up that you can do before the workout so you are ready to maximize your intensity. The second is the workout video, and the third video was yesterday’s challenge move. This month I will be posting one challenge move per day for the Lower Body. You can add that exercise onto your workout of the day (if you choose to accept the challenge!)

Jesse and I had our first group yoga class of the semester last night. We normally teach a Yoga Class and a Boot Camp class each semester at a local university’s wellness center. With the baby, we decided to limit it to just one class this year. I paired one round of the 16-Minute workout with an hour of Yoga. It was a pretty intense yoga class, so we worked up a great sweat there too.

If you want to pair your workout with Yoga, you can pick one of my yoga routines here: https://www.benderfitness.com/category/yoga. I am working on a new collaboration with Sean Vigue. I have had some great workouts with him in the past, and I am excited to film a new one with him.

I hope you all enjoy today’s workout!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

–Buy a Gymboss now.! Set your timer for 12 Rounds of 30/50.
Help BenderFitness: https://www.patreon.com/BenderFitness

1. Woodchopper Half Burpee

2. Jump Kick (right knee up)

3. Surfer Half Burpee

4. Jump Kick (left knee up)

5. V-Up Pushups

6. Tuck Squat Jump

7. Kick Backs (right)

8. Kick Backs (left)

9. Get Ups (switching feet)

10. Back/Side lunge (right)

11. Back/Side Lunge (left)

12. X-Jump

Repeat 1-3X

Warrior Deadlift: Booty Sculpt Challenge Day 1

Level 1: 10 Reps
Level 2: 15 Reps
Level 3: 20 Reps

Repeat 1-3X