lower body

Arm & Leg Sculpt: Home Dumbbell Workout

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Hi Everyone!
 
I am playing catch-up to get the newest workouts posted again! Last night I did a 5-Mile run outside followed by a 90-Minute Ballet lesson. In my Ballet class we focused on flexibility yesterday so I got in some great stretching.
This workout is an oldie, but I have great new workouts planned to film tonight and tomorrow. 
 
In the meantime you can try this workout. 
 
 Today’s workout is focused on building strength and definition to the arms and lower body. One round took me about 12 minutes. I followed it up with jump roping.  I did 500 jumps over my jump rope, which took between 3-4 minutes. 
 
This workout can be repeated if you want a longer, more intense workout. 
 
I used two 20 lb dumbbells, and my barbell is 75 lbs. Choose a weight that is challenging for you, and focus on using appropriate form. 
 
I am starting to feel changes in my endurance and energy throughout the day. 
 
Once you complete your workout don’t forget to check in on Facebook, Instagram, or Twitter. :)
 
Enjoy the workout!
Melissa
 
PS Fit Fashion: Workout Pants and Sports Bra are from Affitnity.com, and you can get 15% off your entire order with the code BenderFitness at checkout.

 

Click the link to get your own Gymboss Interval Timer!

Equipment: Dumbbells and Barbell. 

*Select a weight that challenges you, but you can maintain good form with. If you don’t have a barbell, complete the exercises with dumbbells. If you don’t have dumbbells you can find something around the house (a gallon of water weights about 8.3 lbs). 

1. Curl (right)
2. Curl (left)
3. Plank Row (right)
4. Plank Row (left)
5. Tricep Extension
6. Squat and Press
7. Deadlift
8. Squat
9. Warrior Deadlift (right)
10. Warrior Deadlift (left)
11. Side Lunge (right)
12. Side Lunge (left)

Repeat 1-3X

 

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

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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

12 Minute Leg & Arm Burnout HIIT Workout

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Hi Everyone!

This workout is a 12 Minute Leg & Arm Burnout Workout. It’s challenging, but effective. You will be dripping sweat by the end of the workout.

This workout combines Plyometric moves and Push-up variations. The intervals are shorter so be sure to push yourself to get in as many reps as possible without sacrificing form. You can substitute planks variations for the pushups if the movements become to intense. There is always a way to modify.

Jesse and I arrived in Los Angeles, California today. We are having a great trip so far! We will be filming some new workouts while we are here, but first I need to catch up on my sleep! The time change has me thrown off schedule. Properly resting your body impacts your health just as much as getting in a good workout.

Have fun with this routine. I will get a new one posted ASAP. Enjoy!
Melissa

 

Equipment: Gymboss Interval Timer set for 24 Rounds of 10/20.

1. High Knees
2. Sumo Pushups
3. Squat Jumps
4. Walking Pushups
5. Lunge Jumps
6. Single Leg Pushup (Alternating)
7. Plie Jump
8. Shoulder Tap Pushups
9. X-Jump
10. Supergirl Pushups
11. Heel Tap Squat Jump
12. Heel Tap Pushup

Repeat 2X=1 Round

Complete 1-3 Rounds
Optional: 30 Minutes of Cardio

15 Minute Standing Lower Body Exercises: Low Impact: Butt, Thighs, Legs Workout

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Hi Everyone!

I have another new workout for you! This is a standing workout. The only equipment you need is a chair. I completed this workout as an interval workout, but you can also go through for reps. If you want to mix it up, do a round of each to vary the challenge.

This workout will work your lower body in all planes of motion. This recruits all of the muscles of the legs, thighs and butt during this workout. This technique helps create balance in your workout, and improve your biomechanics. Balancing strength in your body is an important aspect of protecting your joints, and ensuring you are able to maintain good form throughout each exercise.

Remember, even when you are going for time you want to ensure that you are completing each exercise with proper form. This helps you to maximize your results, while also decreasing your risk of injury.

Have fun with today’s workout! How many rounds are you going to do?

Melissa

 

Intervals: 15 Rounds of 10/50

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

  1. Step Up with Kick Back-Right
  2. Step Up with Kick Back-Left
  3. Side Step Up-Right
  4. Side Step Up-Left
  5. Split Squat-Right
  6. Split Squat-Left
  7. Half Moon-Right
  8. Half Moon-Left
  9. Leg Raise-Right
  10. Leg Raise-Left
  11. Standing Leg Circles-Right
  12. Standing Leg Circles-Left
  13. Standing Knee Circles-Right
  14. Standing Knee Circles-Left
  15. Sit to Stand-Alternating

Repeat 1-3X
Optional: Pair with 20-30 Minutes Cardio of Choice

Step Up with Kick Back

Step Up with Kick Back

Side Step Up

Side Step Up

Split Squat: Part 1

Split Squat: Part 1

Split Squat: Part 2

Split Squat: Part 2

Half Moon (Modified): Part 1

Half Moon (Modified): Part 1

Half Moon (Modified): Part 2

Half Moon (Modified): Part 2

Leg Raise

Leg Raise

Standing Knee Circle: Part 1

Standing Knee Circle: Part 1

Standing Knee Circle: Part 2

Standing Knee Circle: Part 2

Standing Leg Circle: Part 1

Standing Leg Circle: Part 1

Standing Leg Circle: Part 2

Standing Leg Circle: Part 2

Standing Leg Circle: Part 3

Standing Leg Circle: Part 3

Sit to Stand: Part 1

Sit to Stand: Part 1

Sit to Stand: Part 2

Sit to Stand: Part 2

Tone That Tush! Quick Home Workout

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Hi Everyone!

Today’s workout is focused on shaping and strengthening the lower body. The lower body is a power house for your movements. Your bottom half also houses large muscles that help you torch calories during your workout.

Focus on pushing yourself while maintaining proper form throughout each exercise. The more you put in to your workout, the more you will get out. When you get the full range of motion during each exercise you are maximizing the benefits.

I hope you enjoy today’s workout. You can repeat it to increase the intensity. During today’s workout you will need dumbbells and a chair (or something sturdy to step up on).

Have fun with this one!
Melissa

 

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

Quick Lower Body Home Workout

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Hi Everyone!

I hope you’re ready for a new workout! This is a Quick Lower Body Workout. All you need is a chair (or other sturdy surface) and some Dumbbells. If you don’t have the dumbbells, you can complete the exercises with body weight.

This routine utilizes several exercises that will maximize the activation of the muscles of your lower body during each movement. By isolating the right and left let we are increasing the challenge, and helping the body to find balance. Just as we are Right or Left handed, we have a dominant leg. When you work one leg at a time it helps you to find balance and keep the stronger side from compensating or sharing part of the load.

My body felt tired during this workout, and I found it very challenging! I hope you do too! It’s the challenge that makes us stronger!

Have fun!

Melissa

Fit Fashion: The top and pants I am wearing in today’s video are from www.Affitnity.com. You can get 15% off any Affitnity products with the code BenderFitness at checkout. My shoes are the Brooks Glycerine.

Repeat 1-3X. Interval Timer: 10 Rounds of 30/50.

*30 Second Cardio Intervals Between Each Exercise: Lunge Jump/Jump Squat

  1. Sit to Stand (Right)
  2. Sit to Stand (Left)
  3. Split Squat (Right)
  4. Split Squat (Left)
  5. Elevated Runners Lunge (Right)
  6. Elevated Runners Lunge (Left)
  7. Single Leg Toe Tap Step Up (Right)
  8. Single Leg Toe Tap Step Up (Left)
  9. Elevated Glute Bridge (Right)
  10. Elevated Glute Bridge (Left)
Lunge Jump

Lunge Jump

Jump Squat

Jump Squat

Sit to Stand: Part 1

Sit to Stand: Part 1

Sit to Stand: Part 2

Sit to Stand: Part 2

Split Squat: Part 1

Split Squat: Part 1

Split Squat: Part 2

Split Squat: Part 2

Elevated Runner's Lunge Lift: Part 1

Elevated Runner’s Lunge Lift: Part 1

Elevated Runner's Lunge Lift: Part 2

Elevated Runner’s Lunge Lift: Part 2

Single Leg Toe Tap Step Up: Part 1

Single Leg Toe Tap Step Up: Part 1

Single Leg Toe Tap Step Up: Part 2

Single Leg Toe Tap Step Up: Part 2

Elevated Glute Bridge: Part 1

Elevated Glute Bridge: Part 1

Elevated Glute Bridge: Part 2

Elevated Glute Bridge: Part 2

BodyRock Bootcamp: Workout 7

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Hi Everyone!

This is Workout #7 from my 10-Week BodyRock.tv workout series. This workout primarily focuses on Lower Body & Cardio Burn. This workout utilizes different cardio bursts, and different kicking exercises. Kicking exercises are fun because they challenge your balance, and require you to hold strong throughout your core during each exercise.

In today’s video I also talk about the importance of getting enough sleep. Do you get enough sleep? Getting enough sleep is a tough one for me. I work full time, blog, teach fitness classes, run, and balance all of that with spending time with my family and friends.

It often seems that sleep is that area I miss out on. When I am not getting enough sleep my body knows it! I look different, I feel different. Getting enough sleep is important for not only your quality of life, but also the quality of your training.

If you are already getting enough sleep kudos to you! Keep up the good work! For the rest of us, challenge yourself to get to bed a little bit earlier. It’s difficult, but you will have more energy your day and be even more productive!

Have fun with today’s workout!

Melissa

Repeat 1-4X-Set your Interval timer for 9 Rounds of 30/50

* 30 Seconds of High Knees Between Each Exercise

  1. Lunge Kick-Right
  2. Lunge Kick-Left
  3. Table Kick-Right
  4. Table Kick-Left
  5. Curtsy Lunge Kick-Right
  6. Curtsy Lunge Kick-Left
  7. Lateral Lunge Lift
  8. Warrior Kick-Right
  9. Warrior Kick-Left

12 Minute Legs & Core Workout

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Hi Everyone!

I have a new workout for you today! Today’s workout is quick. One round takes 12 minutes and you can repeat it 1-4X. In this workout I used one dumbbell. If you don’t have a dumbbell you can do the exercises with body weight, or use something from around the house to add some resistance.

I completed one round of this workout, and paired it with a 6 mile run outside. During my run I incorporated 4 20-second sprints to help improve my speed. The rest of the run was done at a comfortable pace.

I un-expectedly signed up to run the Pittsburgh Half Marathon this weekend. Two of my friends are running it, and I am going to run with them. It will be my friend Nicole’s first time running a Half. I want to help pace her to her goal time.

I wouldn’t typically recommend signing up for a Half Marathon with such short notice. I know that I have the training & fitness base to run this race without risking injury. This will be my third Half Marathon. I will not be “racing” or going for a PR this time, but moving a comfortable pace the entire time.

I hope you enjoy the workout!

Melissa

Repeat 1-4X

  1. Curtsy Lunge with Calf Raise-Right
  2. Curtsy Lunge with Calf Raise-Left
  3. Lunge Kick-Right
  4. Lunge Kick-Left
  5. Glute Bridge to Calf Raise
  6. Lunge Jump Twist
  7. Walk the Plank Pushup
  8. Angel Abs
  9. Toe Touch Plank Reach-Right
  10. Toe Touch Plank Reach-Left
  11. Camel Reach
  12. Dive Bomber
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Curtsy Lunge to Calf Raise: Part 1

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Curtsy Lunge to Calf Raise: Part 2

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Lunge Kick: Part 1

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Lunge Kick: Part 2

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Glute Bridge to Calf Raise: Part 1

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Glute Bridge to Calf Raise: Part 2

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Lunge Jump Twist

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Walk the Plank Pushup: Part 1

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Walk the Plank Pushup: Part 2

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Angel Abs

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Toe Touch Plank Reach: Part 1

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Toe Touch Plank Reach: Part 2

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Camel Reach: Part 1

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Camel Reach: Part 2

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Dive Bomber: Part 1

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Dive Bomber: Part 2

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Dive Bomber: Part 2

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Gambit making himself comfortable.

 

12 Minute Leg & Arm Burnout HIIT: Bodyweight Workout

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Hi Everyone!
 
It’s time for a new workout! This one is quick, but intense. I was dripping sweat by the end of it. You don’t need any equipment for this routine. 
 
This workout combines different Plyometric moves and Pushup variations. The intervals are shorter so really push yourself to get in as many reps as possible without sacrificing form. If the pushups become to intense and your form starts to suffer you can switch to the plank variations of each exercise. 
 
I hope you enjoy this workout! I am off to work!
Melissa


Equipment: Gymboss Interval Timer set for 24 Rounds of 10/20. 

1. High Knees
2. Sumo Pushups
3. Squat Jumps
4. Walking Pushups
5. Lunge Jumps
6. Single Leg Pushup (Alternating)
7. Plie Jump
8. Shoulder Tap Pushups
9. X-Jump
10. Supergirl Pushups
11. Heel Tap Squat Jump
12. Heel Tap Pushup

Repeat 2X=1 Round

Complete 1-3 Rounds
Optional: 30 Minutes of Cardio

 

Legs & Core Workout: Body Weight Sculpting

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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

4-Minute Lower Body Burn Workout & 10-Minute Cardio Fit Workout

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Hi Everyone!

Today’s workout is a quick 4-Minute Lower Body Burn. Although one round only takes 4-Minutes it is very challenging! This routine works your lower body in all planes of motion, and activates all of the muscles of your glutes, thighs and calves. Push yourself to get your maximum number of repetitions during the workout and you will also reap the cardiovascular benefits of this workout.  

For today’s workout I am joined by Rose & Nicole. Prior to doing this workout, Nicole and I ran 5K (3.1 Miles), and Rose and I did a 2 mile run. You can add running to this workout, complete it on it’s own, or pair it with the cardio video below. 

We had an amazing Fitness Week in San Francisco and this is the last workout we filmed together. 

I love sharing fitness with my friends! Nicole hit her goal 5K time during our run, and Rose completed her first 5K run without stopping to walk. It felt amazing to help them achieve some of their fitness goals. 

You can read more about Rose’s journey here: MyChangeforATen.com. 

Have fun with this workout!
Melissa


Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50, and a Bench or Sturdy Surface to Step On. 

1. Sit to Jump Squat
2. Side Step Up Leg Lift (Right)
3. Side Step Up Leg Lift (Left)
4. High Knees Toe Tap

Repeat 1-5X
Optional: Pair with 30 Minute Run or Complete Quick Fit Cardio Workout (below) 1-3X

Quick Fit Cardio Workout: 


Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
-High Knees 30 second intervals

Equipment: Dumbbell


1. High Knees
2. Toe Touch Plank
3. High Knees
4. Squat Press
5. High Knees
6. Lunge Jump
7. High Knees
8. Elevator Knee Plank (right)
9. High Knees 
10. Elevator Knee Plank (left)

Repeat 1-3X

Hands Free: Standing Lower Body Workout

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Hi Everyone!
 
I hope you are ready for another great workout! This is a standing lower body workout. It is definitely going on my list of favorites! My legs were burning during this one! 
 
This workout will challenge your lower body in all planes of motion. It’s a balanced workout to challenge and shape your glutes, thighs and legs. If you want to amp up the intensity even more you can add dumbbells or a weighted vest to increase the challenge. 
 
Nicole joined me for this one. We have been best friend since second grade, so it was great to have her in a workout with me! It is such a blessing to be able to share fitness with your friends. I love knowing that we are making ourselves healthier as a team. 
 
Nicole, Rose and I have been having a fitness focused week here in San Francisco. I am going to miss having my daily workouts with them when I go home! 
 
Prior to filming this workout I did a 4.54 Mile Run outside at an average pace of 8:15/mile. Nicole did a 2 mile run before our workout. Typically, I recommend running after a workout so form isn’t compromised. Sometimes I switch the order because I like to vary the challenge so my body doesn’t adjust. 
 
Melissa Post-Run

I hope you enjoy this workout! Let me know what you think either in the comments below or on Facebook, Instagram, or Twitter. 
Melissa

Pre & Post Workout: Melissa & Nicole




Equipment: Gymboss Interval Timer set for 15 Rounds of 10/50

1.  Squat to Lunge-Right
2. Squat to Lunge-Left
3. Squat Jump
4. Table Kick-Right
5. Table Kick-Left
6. Low Jack
7. Warrior III-Right
8. Warrior III-Left
9. Lunge Jump
10. Sumo Twist-Right
11. Sump Twist-Left
12. Surfer
13. Curtsy Lunge Kick-Right
14. Curtsy Lunge Kick-Left
15. Pendulum Squat

Repeat 1-4X
Optional: Pair with 30 Minutes of Cardio

I forgot to turn off my Heart Rate Monitor.
This includes 15 Minutes After-burn. 

  

 
Squat to Lunge: Part 1
Squat to Lunge: Part 2
Squat Jump


Table Kick: Part 1
Table Kick: Part 2
Low Jack: Part 1
Low Jack: Part 2
Warrior 3: Part 1
Warrior 3: Part 2
Lunge Jump:
Proper form for Lunge
Sumo Twist: Part 1
Sumo Twist: Part 2
Surfer
Curtsy Lunge Kick: Part 1
Curtsy Lunge Kick: Part 2
Pendulum Squat: Part 1
Pendulum Squat: Part 2
 

   

  


4-Minute Standing Workout: Thighs & Butt

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Hi Everyone!

I have another 4-Minute Standing Workout for you! This one is focused on your Thighs & Butt. You will work your butt and thighs from every angle. This is a quick workout, but it is very efficient. 

I am joined today by my friend Nicole. We have been BFFs since the second grade. She has traveled across the country from Maine to join us here for our Fitness week with my fitness ambassador Rose, in San Francisco. We have been staying busy, and having fun running/filming new workouts. The photo below is from Nicole’s fitness tracker stats from the day we filmed this workout. 

Nicole’s Fitness tracker stats.



We paired this workout with a run, but I have included my 10-Minute Jump Rope workout below as an alternate cardio option. It was very windy when we filmed outdoors, so there is no audio to the workout (just some music!) 
 
I hope you enjoy it!
Melissa
 


Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50

1. Pendulum Squat (Right)
2. Warrior Kick (Right)
3. Warrior Kick (Left)
4. Jump Squat

Repeat 1-5X. 
Optional: Pair with Jump Rope Routine or 30 Minutes of Cardio. 

*If pairing with the Jump Rope Workout alternate routines. IE: Things & Butt/Jump Rope/Thighs & Butt.


Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

4-Minute Standing Lower Body Workout & 10 Minute Jump Rope Workout

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Hi Everyone!
 
This is a quick lower body workout. All you need is a bench or sturdy chair to step up on and a little bit of space. I completed this workout for time, but you can also complete it for reps. Although one round only takes 4 minutes it is a nice challenge!
 
You can do this workout on it’s own, and repeat 1-5X. You can also choose to pair this workout with the 10 Minute Jump Rope video (posted below) and repeat both workouts 1-3X. 
 
I have been spending time personally training/providing guidance for my fitness ambassador & friend, Rose from MyChangeForaTen.com. She is sore & happy, and she has achieved some fitness milestones that she didn’t even know she was capable of! I will be sharing more about her progress in a future post!
 
It was very windy when we filmed outdoors, so there is no audio to the workout (just some music!) 
 
I hope you enjoy it!
Melissa
 


Equipment: Gymboss Interval Timer set for 4 Rounds of 10/50

1. Surfer
2. Step Up with Kick Back (left)
3. Step Up with Kick Back (right)
4. Sumo Squat Twist

Repeat 1-5X. 

*If pairing with the Jump Rope Workout alternate routines. IE: Lower Body/Jump Rope/Lower Body/Jump Rope. 


Equipment: Gymboss Interval Timer set for 10 Rounds of 10/50 and a Jump Rope

1. Jump Rope
2. High Knees
3. Jumping Jack
4. Skier
5. Single Leg Hops (5 per leg, alternating)
6. Jump Rope
7. High Knees
8. Jumping Jack
9. Skier
10. Single Leg Hops (5 per leg, alternating)

Repeat 1-3X

Legs & Core Home Interval Workout: Low Impact

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Hi Everyone!

Finally! A new workout! I am in San Francisco right now. I filmed today’s workout with my fitness ambassador, Rose, from My Change for a Ten. She is working her way through my Bikini Prep Workout series, and is documenting her weight loss journey. 

She is progressing beautifully, and did a great job with today’s workout! We were also joined by my friend, Nicole. Nicole made her directorial debut with today’s workout, and then joined me for round two of today’s workout. 

We will be filming a new workout today (hopefully this one doesn’t take over 4000 minutes to upload!)

I cooked for all of us this morning and we had whole wheat tortillas, with eggs, spinach and tomato. I added some greek yogurt and hot sauce to mine to spice it up! It is important to support your workouts with healthy food choices. 


Have a Great Day & Enjoy today’s workout! 
Melissa

PS My Fitness Fashion today is from www.affitnity.com and you can get 15% off total purchase with the code BenderFitness at checkout. 

Nicole & Rose


Click the link to get your own Gymboss Interval Timer!

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

1. Wide Leg Knee to Elbow Cross
2. V-Up
3. Leg Series (right)
4. Leg Series (left)
5. Warrior 2 to Half Moon (right)
6. Warrior 2 to Half Moon (left)
7. Windshield Wiper Reverse Plank
8. Spiderman Plank
9. Rainbow Lunge (right)
10. Rainbow Lunge (left)
11. Deep Squat Kick (right)
12. Deep Squat Kick (left)
13. Cheek to Cheek
14. Hip Thrust (right)
15. Hip Thrust (left)

Repeat 1-3X
Optional: 30 Minutes of Cardio

Butt Shaper Workout

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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!
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

Lean Lower Body Dumbbell Workout

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Hi Everyone!

Get your dumbbells ready for tonight’s workout! This workout focuses on sculpting your glutes, thighs, and calves. I also incorporated movements to work the core and arms, but the lower body is the focus today. 

Select a dumbbell weight that is challenging for you. I used 20 lb dumbbells, and a 15 lb dumbbell for the Overhead Split Squat. If the movements don’t feel challenging enough it is time to upgrade your weights!

Focus on using full range of motion (ROM) for each exercise to achieve the full benefits. When working with weights it is imperative to utilize good form. Keep the core strong through each exercise to protect your back. With any twisting motion don’t use momentum, be sure to control the full movement. 

Todays Fit Fashion: my top is from: www.affitnity.com You can get 15% off of your total purchase with the code BenderFitness at checkout. 

Have fun with with one! I have a 15 Minute HIIT Workout for you tomorrow!
Melissa


Equipment: Gymboss Interval Timer set for stopwatch, Dumbbells, Chair or Bench. 

Beginners: 5 Burpees, 10 Reps Per Exercise
Intermediate: 10 Burpees, 15 Reps
Advanced: 10 Burpees, 20 Reps

1. 10 Burpees
2. Curtsy Lunge (right)
3. Curtsy Lunge (left)
4. Romanian Deadlift
5. Overhead Split Squat (right)
6. Overhead Split Squat (left)
7. Calf Raise (right)
8. Calf Raise (left)
9. Weighted Plie
10. 10 Burpees

Repeat 1-4X

Burpee: Part 1

Burpee: Part 2

Burpee: Part 3

Curtsy Lunge: Part 1

Curtsy Lunge: Part 2

Curtsy Lunge: Part 2

Romanian Deadlift
Overhead Split Squat: Part 1
Overhead Split Squat: Part 2

Calf Raise: Part 1

Calf Raise: Part 2

Weighted Plie Squat



Lower Body, Low Impact Workout: Quiet! No Jumping-15 Minutes Per Round

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Hi Everyone!

Today’s workout is all about the Lower Body! It is a low impact routine (no jumping), but it is still challenging. You will work your lower half from every angle. 

All you need for this workout is a chair and some dumbbells (optional). Adding weight to your workout will increase the challenge/intensity. If you don’t have dumbbells get creative and find something around your house! A gallon of water weighs about 8 lbs, and the fluidity and balance of the handle will add an additional challenge. 

I hope you all enjoy today’s workout!

I have some other great workouts already planned for this week, so keep checking back! On Facebook I am asking for any questions you have. Jesse and I will be filming a Q & A video. You can let me know your questions here: www.facebook.com/MelissaBenderFitness. 

Melissa

Facebook, Instagram, or Twitter. 

Click the link to get your own Gymboss Interval Timer! 
Set your timer for 15 Rounds of 10/50. 

1. Squat
2. Squatting Calf Raise
3. Pretzel (right)
4. Pretzel (left)
5. Forward Fold Leg Raise (right)
6. Forward Fold Leg Raise (left)
7. Split Squat to Warrior (right)
8. Split Squat to Warrior (left)
9. Butt Lift Squat
10. Hydrant Extension (right)
11. Hydrant Extension (left)
12. Leg Series (right)
13. Leg Series (left)
14. Sit to Stand (right)
15. Sit to Stand (left)

Repeat 1-4X
Optional: Add 30 Minutes Cardio of Choice

Squat

Squatting Calf Raise: Part 1

Squatting Calf Raise: Part 2

Pretzel Lift

Forward Fold Leg Raise

Split Squat to Warrior: Part 1

Split Squat to Warrior: Part 2

Butt Lift Squat: Part 1

Butt Lift Squat: Part 2 (focus on keeping the back flat)

Hydrant to Leg Extension: Part 1

Hydrant to Leg Extension: Part 2

Leg Series: Part 1

Leg Series: Part 2

Sit to Stand: Part 1

Sit to Stand: Part 2


Lower Body Blast: Burn, Shape & Sculpt Workout

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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

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

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Hi Everyone!

I hope you’re enjoying the Lean Muscle Building Challenge Workouts so far! 

I think you’re going to enjoy the challenge of today’s Lower Body Workout. This one uses some great moves to sculpt and shape the lower body from every angle. To get the best results both functionally and aesthetically it’s important to create muscular balance in your body and strengthen all of the supporting muscles. These exercises are super effective for toning, strengthening and sculpting. 

I also filmed a bonus lower body challenge move, which is probably my favorite lower body exercise. You can find the link here: Warrior Split Squat Challenge.

I took a couple of days off of filming because my body needed a rest. I will be sharing my newest boot camp workout tomorrow. I kept it light today and did some walking on the treadmill and a little bit of stretching. I can’t wait to get in a good workout tomorrow!

See you later with another new workout!
Melissa

PS You can check in with your progress  on Facebook, Instagram or Twitter. #BenderFitness or @BenderFitness 

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 1-3X

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.