Bender Fitness

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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
  • Fit Pregnancy Workouts
  • Meal Prep & Diet Planning
  • Postpartum & Beyond: 6-Week Workout Challenge
  • Warm-Up & Cool Down Videos

Newest Workouts!

  • 12-Minute No Squat, No Lunges: Standing Glutes Workout
  • Abs and Legs Workout: Low Impact, No Equipment, 16-Minutes + Optional 4-Minute Cardio Burn
  • Total Body HIIT: No Equipment, 28-Minute Workout
  • Cardio HIIT: 30-Minute Full Body Workout
  • 15-Minute Full Body HIIT: No Equipment, Home Workout
  • Core Workout: Quick AB BURN for Busy People
  • No Equipment Low Impact Workout15 Min: Full Body, Low Impact Exercise Routine
  • 20-Minute Cardio HIIT and Sweat: Sculpt Lean Muscle and Burn Fat
  • 40-Minute: Total Body Workout
  • 10-Minute Glutes and Thighs Workout

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lower body

10-Minute Glutes and Thighs Workout

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  • Date May 11, 2023
  • Comments Leave a comment

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

Standing Lower Body Workout: No Equipment Home Workout-Body Weight Exercises

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  • Date April 1, 2017
  • Comments 5 Comments

Quick Lower Body Workout + Lower Body Challenge Move: 15-Minute HIIT Home Workout

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  • Date February 24, 2017
  • Comments 9 Comments

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