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Workout Programs:

  • #BFBodyFit 6-Month Home Workout Program
  • 10 Week BodyRock Boot Camp Workouts
  • 30 Day Fitness Challenges
  • About the Benders
  • Bikini Competition Workouts (12 Week Program)
  • Body Sculpt + 1-Mile Run Challenge: 6-Week Home Workout Program
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Newest Workouts!

  • Full body home exercise routine15-Minute HIIT: HOME WORKOUT – No Equipment
  • Home Workout RoutineNew Goals for a Healthier Year
  • 15-Minute: FULL BODY Workout, Home Exercise Routine
  • Full Body Workout Reverse Plank20-Min HIIT: Full Body Workout – NO EQUIPMENT Exercise Routine
  • 15-Minute HIIT: Full Body Home Workout
  • Full Body, 10-Minute HIIT Workout
  • Abs on Fire: 10-Minute HIIT Core Workout – No Equipment
  • 15-Minute HIIT: Full Body Home Workout – No Equipment
  • HIIT the ReBoot: Workout 1
  • Full Body Fitness Transformation: Total Body – No Equipment Workout

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lower body

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

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  • Date August 6, 2023
  • Comments 2 Comments

Lower Body Workout: Legs, Glutes and Thighs Exercise Routine

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  • Date July 19, 2023
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10-Minute Glutes and Thighs Workout

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  • Date May 11, 2023
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Apartment Friendly Workout: Exercises for Legs, Glutes & Thighs

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  • Date May 3, 2023
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Thighs & Glutes: Standing Workout – 15-Minutes, No Equipment Exercises

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  • Date April 24, 2023
  • Comments 2 Comments

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

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  • Date February 19, 2023
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4-Minute Lower Body Workout: Tabata #2

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  • Date January 25, 2023
  • Comments 1 Comment

10-Minute Low Impact, Lower Body Workout: No Equipment

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  • Date January 12, 2023
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360 Degree Lower Body Workout for Glutes & Thighs

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  • Date December 4, 2022
  • Comments 3 Comments
Beast Pose Heel Press for the Posterior Chain and Core Exercise

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

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  • Date October 25, 2022
  • Tags arm workout, beginner friendly workout, beginner workout, dumbbell workout, effective workout, fast workout, home workout, Low Impact Workout, lower body workout, no jumping workout, quick workout
  • Comments 4 Comments
sister workout Lower body home workout

Lower Body Workout: No Equipment

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  • Date May 24, 2022
  • Tags butt workout, cardio, fat burn, free home workouts, full body workout, full length workout video, glutes workout, HIIT, home workout, interval training, legs workout, lower body workout, sister workout, thigh workout, Total Body Workouts
  • Comments Leave a comment
on the mat low impact strength and mobility workout

On the Mat: Butt, Thighs & Hips: Low Impact Strength and Mobility Workout

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  • Date May 20, 2022
  • Tags 12 minute workout, apartment friendly workout, beginner friendly workout, beginner workout, best lower body workout, butt workout, exercises you can do anywhere, fast workout, full length workout video, hotel workout, leg exercise, Low Impact Workout, lower body workout, no jumping workout, on the mat workout, quick exercise routine, strong lower body, thigh workout
  • Comments 1 Comment

Ultimate Lower Body Burn: Melissa Bender & Sean Vigue Workout Fusion

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  • Date September 12, 2021
  • Comments 4 Comments

Lower Body Workout: Strength, Sculpt & Burn

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  • Date January 5, 2021
  • Comments 6 Comments

Fast, Standing Workout: Strength and Power: Dumbbells & Plyometric Exercises For the Lower Body

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  • Date July 21, 2020
  • Comments 7 Comments

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

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  • Date April 27, 2020
  • Comments 7 Comments

Target: Lower Body Workout: 5 Exercises You Can Do at Home for Stronger Butt and Thighs

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  • Date August 19, 2018
  • Comments 3 Comments

Fat Burning, Body Weight Workout for Glutes, Thighs and Arms

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  • Date May 17, 2018
  • Comments 6 Comments

15-Minute HIIT: Legs and Core: Home Workout Exercises

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  • Date August 16, 2017
  • Comments 12 Comments

Tone That Tush: Quick Lower Body Workout

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  • Date April 15, 2017
  • Comments 2 Comments

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