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

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

4-Minute Lower Body Workout: Tabata #2

Hello Everyone!

Welcome to Tabata workout #2! Today’s workout uses four fantastic compound movements that will get your entire body working hard, but you will really feel this one in your lower half. Of the four workouts in this Tabata series, I found this one to be the most challenging. My quadriceps were on fire, but the short intervals allowed me to push through.

I hope you enjoyed the first workout in my Tabata series. You can find it here if you haven’t tried it yet: https://www.benderfitness.com/2023/01/4-minute-cardio-tabata-workout-1-of-4.html

I have been having so much fun filming new workouts and sharing these new exercise routines with you. Tabatas are some of the most effective workouts out there. They are amazing for developing strength and stamina. This routine is also focused on functional mobility. If it feels challenging and you are breathing heavy that means you are working in the right intensity zone. It also trains you mentally. You teach yourself that you are capable of doing difficult and intense things.

I hope that you have been enjoying the other new workouts I have shared so far this week. We started with Jesse teaching a 21-Minute dumbbell workout and today is Tabata #2 of 4. That means we have two more routines still headed your way this week.

Simple Smoothie Recipe:

I don’t drink smoothies all the time, but I really enjoy them when I am in a hurry, or on days when I am not very hungry when I wake up. I also don’t use protein powder often (my stomach doesn’t like most of them) but I’ve recently had some success with vegan protein. It’s convenient to have on hand for hectic mornings, because I don’t function well on an empty stomach. If you have a quick breakfast recipe that you default to when you are busy please share it in the comments.

Chocolate Coffee Smoothie

(with Vegan Protein Powder)

1/2 cup almond milk (or milk of choice)

2 tsp cocoa powder

1 scoop vanilla protein powder

1/2 Banana

1/4 cup coffee

2-4 Ice Cubes

optional: T Peanut Butter

Have fun with the new workout series. It’s been fun filming them to share with you. If you have any specific workout style that you would love to see in the future, let me know. I love seeing your check in posts and reading your comments.

Wishing you a wonderful day,
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:

Set your interval Timer for 8 Rounds of 10/20.
20-Seconds Maximum Repetitions

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

Hello Everyone!

Welcome to a fantastic lower body workout. This one is low impact so you won’t be jumping up and down. We are focused on both strength and functional mobility during this routine.

I love these quick workouts, because they are so versatile. You can get in one round if you’re short on time, repeat it, stack with with another workout or pair it with some cardio. This one also includes unique lower body exercises. We are doing lots of single leg exercises to maximize strengthening and help to alleviate any muscular imbalances.

My workout week has also included three days of yoga and two martial arts classes. My focus is on health, movement and consistency. I’m not worried about motivation or “feeling like” getting in a workout. I’m focused on routine, consistency and energy. When you stay in motion it is easier to remain that way. This is true across the lifespan. When I have patients who come to me for rehabilitation (primarily geriatrics, but not always) the ones who have already established healthy routines usually have an easier recovery.

It’s fun to focus on short term goals. Right now I’m working on inversions, headstands, handstands, arm balances. I’m doing that because it’s something fun to focus on and progress with, but achieving a handstand doesn’t do anything significantly in the long term. What gives me long term impact is showing up and making healthy choices most days, whether that’s exercise, nutrition, meditation, time off, or whatever else I need.

I encourage you to use your short term goals to keep moving forward, but don’t forget to look at the big picture. The big picture is your health and mobility impact every moment of your day and your quality of life.

I have also been incorporating daily meditation into my routine. There is so much science and research to back up the benefits of meditation. I am a big fan of the Insight Timer app meditations.

I really hope you enjoy this workout. Let me know what you thought of it and how your lower body feels when you are done. Did you have a favorite move, or one that you found most challenging? I love sharing with you and hearing how the workout are impacting you.

Have a wonderful day, and I will see you soon with a new workout.

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

Interval Timer Set for 10 Rounds of 50/10

Max Reps during each 50-second interval, 10 seconds of rest.

Chair Toe Taps (Rotation and Abduction): Right
Chair Toe Taps (Rotation and Abduction): Left
Warrior III Floor Taps: Right
Warrior III Floor Taps: Left
Single Leg Glute Bridge: Right
Single Leg Glute Bridge: Left
Hydrant: Right
Hydrant: Left
90/90 Back Leg Rotation: Right
90/90 Back Leg Rotation: Left

Repeat up to 3X or pair with another workout.

Lower Body Mobility and Strength Exercise for inner and outer thighs — Chair Toe Taps

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

Lower Body Workout: No Equipment

Hello Everyone!

Today I have an excellent lower body workout on the planner. You won’t need any equipment, but we will be working all of the muscles of the lower body, getting in some cardio, and still incorporating some movements for core strength and stability. You will find the workout video below.

I am joined in this workout by my sister, Kristen. This is a throwback workout, but I LOVE when I have the opportunity to exercise with my friends and family. It’s so wonderful when they see themselves growing stronger, more confident and filled with energy.

Even though this is a throwback workout, I want to take a moment to give a shoutout to my sister. She is currently on a trip to accept an award for being one of the top 40 Under 40 in her industry. She applies her drive and work ethic to everything that she does, and I am a very proud big sister.

Kristen is someone who envisioned the life that she wanted and then worked to make those dreams a reality, and I love that she is being recognized for that. Often, people don’t get the recognition that they deserve, so if you are in that position right now whether it’s work, fitness or something else, I want you to take a moment and acknowledge your own accomplishments. If you know or see someone else doing something wonderful and you recognize their efforts, tell them!

You can also tell me in the comments what you are most proud about yourself for right now. It can be anything. I will be rooting along and cheering for you. I absolutely love celebrating people’s successes.

Our flooring project is almost done, so I will be back to filming new workouts. I was on a roll, but then my computer crashed (still isn’t fixed so I can’t access what was filmed) and we got crazy busy with our renovations. I’m looking forward to getting our house put back together and being back into a ~~clutter free~~ less cluttered space. Having everything pulled out of the bedrooms and into our main living areas is a study in patience and has tested my mess tolerance. It’s also a great motivator to purge and donate some of belongings.

I hope you enjoy today’s workout!

See you soon!

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/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 Gear: https://my-store-c67ce6.creator-spring.com

The Workout:

Set Your Interval Timer for:

15 rounds of 20/50

-Cardio
1. Frog Pop-up
-Cardio
2. Cross Leg Hip Thrust (right)
-Cardio
3. Cross Leg Hip Thrust (left)
-Cardio
4. Side Plank Leg Lift (right)
-Cardio
5. Side Plank Leg Lift (left)
-Cardio
6. Curtsy Lunge Kick (right)
-Cardio
7. Curtsy Lunge Kick (left)
-Cardio
8. Snow Angel
-Cardio
9. Tricep Heel Press (right)
-Cardio
10. Tricep Heel Press (left)
-Cardio
11. Plank Lunge Reach (right)
-Cardio
12. Plank Lunge Reach (left)
-Cardio
13. Goddess Reach (right)
-Cardio
14. Goddess Reach (left)
-Cardio
15. Boat to Table
*Repeat 1-3X

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

Hello Everyone!

Welcome to today’s workout. This is a quick, 12-Minute Exercise Routine. It can be repeated for a longer workout, stacked with another exercise routine or done once if you are short on time. This routine is low impact and doesn’t include any jumping. As always, you will find the full length workout video and exercise breakdown below.

For today’s workout we are focused on lower body strength and mobility. We will be working the lower body through multiple ranges and planes of motion to recruit all of the muscles of your legs and glutes.

I am a fan of compound exercises, so although this workout is focused on the lower body you will still be getting in some strengthening for your arms, shoulders and core. I love multifunctional exercises that give you the most benefit during a short period of time.

I filmed this workout when I was newly postpartum. The process of re-building strength after having a baby is slow, and short workouts like this one were a huge part of regaining my strength. It was a fine tuned process of finding balance in getting in exercise, enough sleep, nursing and maintaining my own energy levels. I share this as a reminder, one round of exercise counts. If you can repeat the workout or stack it with another workout, excellent! If you only have time for one round, excellent!

Health and fitness are about consistency. You don’t workout once and achieve health and fitness for the rest of your life. It’s a continual process of making choices to actively maintain your health and wellness. At certain times in life that is more challenging than others. After having a baby (and during the toddler years!) it can be very difficult to carve out time for your own health, but everyone in the family will benefit when you do. So whether it’s a short workout or a longer exercise session try and get in some movement. If you find a favorite routine bookmark it and fit it in whenever you can.

I’m at a time period of my life where it’s very challenging to create time for myself, but I strive to make time anyway because I am a healthier, happier parent and human being when I do. I’m more patient, handle frustration better, and feel overall calmer and happier when I workout. That’s a positive and healthy dynamic that directly impacts my ability to parent to the best of my ability.

A huge motivator for my health is my family. I want to be strong, healthy and happy for them so I can be present with them, and teach them how to do the same.

I hope you enjoy today’s workout! Let me know in the comments if you have a favorite move and if this quick routine challenged you. I would also love to hear about what motivates you to get in your workouts and consistently choose your own health and wellness. Understanding your motivations (and what doesn’t motivate you) is a powerful tool for consistency.

Melissa

You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness Pinterest: Pinterest.com/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 Gear: https://my-store-c67ce6.creator-spring.com

1. Rainbow: Right
2. Rainbow: Left
3. Elevated Clam: Right
4. Elevated Clam: Left
5. Prone Heel Press
6. Beast Thigh Pulse: Right
7. Beast Thigh Pulse: Left
8. Extended Hydrant Circle: Right
9. Extended Hydrant Circle: Left
10. Down Dog Leg Lifts
11. Prone Cross Tap: Right
12. Prone Cross Tap: Left

Complete 1-4 Rounds.

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

Hi Everyone!

I have a fantastic throwback workout on the agenda for you today. This workout is all about the Lower Body. First you get in an interval workout with me, and then you move onto a yoga flow with Sean Vigue. I really love this workout combination and the unique physical challenge that it presents. When you give it a try please let me know what you think about the combination. As always, the full length workout video and photo tutorial is below. You don’t need any equipment to complete this workout.

Sean and I have done several collaborations, and he has his own YouTube channel full of fantastic yoga and Pilates workouts: https://www.youtube.com/SeanVigueFitness

Working on Filming New Workouts! This move is a Low Hop Sumo Twist.

I am working on filming brand new workouts, but ran into some technical glitches. I filmed a Total Body Workout today (twice!) and when I went to add interval timers and captions to the video the whole thing glitched. I realized there was an issue at the end of the first round because the camera froze, so we immediately reshot the whole thing, but the playback on the second video stuttered and froze as well.

I am not sure what the camera issue is, or if we need to replace our filming equipment and software, but we are actively working on the problem. I’m feeling strong, happy and ready to film and I will not let this derail me. I might end up hoping on Facebook Live to share this workout, so keep an eye out there: www.facebook.com/MelissaBenderFitness

In the meantime, thanks for bearing with me as I share some throwback workouts and get back into the groove of filming regularly.

I have so many fun workouts planned. I can’t wait to share them with you!

Behind the scenes, I am still progressing with Martial Arts, teaching a Yoga kinesiology course at the University I teach for, and will be starting a jogging course in a few weeks. Jesse and I recently tested for our Yellow belts and are progressing with our training. I’m really enjoying the process and learning new skills.

If I had the time and money I would spend my days learning so many new things: ballroom dancing, foreign languages, guitar, piano, take an adult gymnastics class and continue my private ballet lessons (my instructor started law school so I stopped that a couple years ago)….my imagination goes wild as I think about all of the amazing things out there to learn. Time is absolutely precious my friends. If there is something you want to learn or try go for it.

If you could try something new what would it be? Let me know 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.

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

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.

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

Hi Everyone!

Welcome to today’s workout.

This workout is focused on the Lower Body. We are building strength, power, endurance, and the ability to complete explosive movements.

This interval workout combines weighted exercises to build strength and shape in the muscles of the lower body, with a powerful plyometric section to increase endurance, athleticism, and your body’s ability to perform powerful movement patterns.

Focus on form during each exercise, but challenge yourself to get in maximum repetitions. You are going to get in a fantastic burn, by pushing yourself outside of your comfort zone. Don’t be afraid to sweat, breath heavy, and push hard. You are training yourself to be physically and mentally stronger and to have more endurance.

Strength and Power Workout Burn: 1-Round.

If you prefer to complete this workout for Repetitions:

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

Sometimes, with weighted exercises I enjoy doing one round for time, and one round for reps. Both techniques are effective, and challenge your body in different ways.

If you hear baby cooing, or a rocking sound in the background of this video, it’s because my baby was asleep in her swing. She woke up while I was filming, and calmly let me finish my workout.

I can’t believe she is 4-months old already! I want both of my kids to grow up knowing that exercise is a normal, healthy part of life.

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 keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness.

Interval Timer Set: 15 Rounds of 10/50
Equipment (Optional): Dumbbells

1. Squat
2. Curtsy Lunge: Right
3. Curtsy Lunge: Left
4. Warrior Deadlift: Right
5. Warrior Deadlift: Left
6. Jump Squat
7. Lunge to Knee Hop: Right
8. Lunge to Knee Hop: Left
9. Criss Cross Tuck
10. In/Out Squat Hop
11. Romanian Deadlift
12. Single Leg Squat: Right
13. Single Leg Squat: Left
14. Plié Sqaut
15. Calf Raise

Complete 1-3 Rounds

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

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

HI Everyone!

This is a quick Lower Body workout that will strengthen you legs and butt from every angle. To target each area we are going to complete exercises that utilize each plane of motion.

For this workout grab some dumbbells (you can also choose to use body weight) and a chair or bench (something you can put a foot up on). Push yourself to move through the reps quickly. Even after one round I was able to work up a great sweat.

This workout is completed for Reps, but I like that it’s easy to sneak in while my son is napping. I can do one round if I only have a few minutes, or repeat it when I want to get in a more intense workout. It’s also a quiet workout, no jumping. We are focused on building strength and shaping the lower body.

This routine uses single leg movements to target any muscle imbalances. It’s normal to have one leg that is stronger than the other. You have a dominant leg, just like you have a dominant hand. When you train your legs individually it helps to even out any imbalances, and helps improve your form for other exercises. Focus on the areas that you are targeting. Being mentally involved in your workout (instead of distracting yourself to get through it!) helps maximize your results.

Have fun with today’s workout! Be sure to check-in throughout the week, it helps you stay on track and be accountable for sticking to your workouts. 💪🏼 I love to hear about your progress, and how many workouts you get in during the week.

Thanks for working out with me!

❤ 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 sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Quick Workout for your lower body.

Complete 10 reps of each exercise per leg.

Warrior (Single Leg) Deadlift
2. Leg Series
3. Pendulum Squats
4. Bulgarian Split Squat
5. Hydrant

Repeat this routine up to 5X.

Warrior Deadlift: Part 1

Warrior Deadlift: Part 2

Leg Series: Part 1

Leg Series: Part 2

Leg Series: Part 3

Pendulum Squat: Part 1

Pendulum Squat: Part 2

Pendulum Squat: Part 3

Split Squat: Part 1

Split Squat: Part 2

Hydrant: Part 1

Hydrant: Part 2

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

Hi Everyone!

Welcome to today’s workout!

I filmed this workout as the second part to Total Body Fat Burning Home Workout: Core, Thighs and Glutes. You can do this routine on it’s own, or pair it with the other segment of this workout. Customize the workout to fit your needs. Either workout is great on it’s own, as a stand alone workout routine, and can be repeated.

I did one round of each video when we filmed this workout. I followed it up with a gentle cool down, and some stretching. Be sure to hydrate. I was sweating like crazy during this routine, and it felt great.

I was super stressed out before this workout, and I felt amazing afterward. Sometimes, pushing yourself, and working up a sweat can really be great for your mood. Exercise is a fantastic stress management technique. I actually taught a class called Exercise for Stress Management last semester, and it’s amazing what exercise does for your body on a physiological level. Endorphins are amazing!

How is he so big already?

My son went on some great adventures with my mom while we filmed our workouts yesterday. She kept him active, hiking, playing and exploring. Just being outside, and having the opportunity to explore is so amazing for children and their development.

I hope that you enjoy today’s workout! Please leave me a comment and let me know what you thought of the routine. I love seeing your feedback, and hearing what your favorite moves are. Knowing that you are working out with me is such a great motivator to keep doing what we are doing.

Have fun and push yourself! Showing up today means you are one step closer to your health and fitness goals.

Have a good day! Thanks for working out with me!

<3 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 sustainable, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

16 Rounds: 30 seconds Cardio, 50 seconds Max Reps
*Always consult your doctor before starting any workout program.*

1. Warrior Pistol Squat- Right
2. Warrior Pistol Squat- Left
3. Hydrant- Right
4. Hydrant- Left
5. Lunge Jump/Alternating Lunge
6. Leg Series-Right
7. Leg Series- Left
8. Walking Push-up or Plank
9. Donkey Kick
10. Reverse Plank Step-out
11. Table Press
12. Burpee or Low Impact Burpee
13. Down Dog Toe Tap- Right
14. Down Dog Toe Tap- Left
15. Superman
16. Farmer Walk

Repeat up to 3X.

Warrior Pistol Squat: Part 1

Warrior Pistol Squat: Part 2

Hydrant: Part 1

Hydrant: Part 2

Lunge Jump or Alternating Lunge: Part 1

Lunge Jump or Alternating Lunge: Part

Leg Series: Part 1

Leg Series: Part 2

Leg Series: Part 3

Walking Push-up or Plank: Part 1

Walking Push-up or Plank: Part 2

Walking Push-up or Plank: Part 3

Donkey Kick: Part 1

Donkey Kick: Part 2

Reverse Plank Step Out: Part 1

Reverse Plank Step Out: Part 2

Table Press: Part 1

Table Press: Part 2

Table Press: Part 3

Burpee: Part 1

Burpee: Part 2

Farmer Walk: Part 2

Farmer Walk: Part 1

Superman

Down Dog Toe Tap: Part 2

Down Dog Toe Tap: Part 1

Burpee: Part 3

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

Hi Everyone!

It’s workout time! Today we are doing a 15-Minute Per Round workout focused on strengthening and sculpting your core and legs. I wore a weighted vest for this workout to add some resistance. You can do this workout with body weight only, a weighted vest, or with dumbbells.

My son likes lifting/moving my dumbbells so I have them hidden from him right now so he doesn’t get hurt. He is 13-months old now and has no fear. He climbs everything, opens doors, and runs everywhere.

My little daredevil.

Today’s Workout: You can go through this workout 1-3X. Make it work with your schedule. You can pair it with 30-Minutes of cardio, or do it on it’s own.

Let me know what you think of the workout. I love seeing your comments, photos, and check-in posts when you complete a BenderFitness workout.

Life Update: I am still struggling to find a balance with my schedule. I want to film more workouts, and post more. I am really struggling to find the time. Thankfully we have some friends who have volunteered to help watch Maverick so we can film more often.

New Instagram: I created a secondary Instagram account: @Melissa_Bender_Life

I will still be posting on my @BenderFitness account. The new account includes more generalized posts. That means lots of baby photos, random occupational therapy tips, book reviews, fashion, and normal life experiences that aren’t necessarily related to fitness. I try to keep my BenderFitness account more streamlined.

Have fun with today’s workout! Let me know how you feel, if you need ideas for modifications, and how you are doing with the workouts. I love hearing from you! My baby is ready for play time so I have to run. I will talk to you all soon.

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

Sumo Squat
Warrior III-Right
Warrior III-Left
Frogger
Hip Press/Glute Bridge
Hip Lift
Bicycle
Rock the Boat
Cheek to Cheek
Superman
Squat
Alternating Lunge
Forward Lunge Lift-Right
Forward Lunge Lift-Left

Repeat 1-3X

Sumo Squat: Part 1

Sumo Squat: Part 2

Sumo Squat: Part 3

Warrior III: Part 1

Warrior III: Part 2

Warrior III

Frogger: Part 1

Frogger: Part 2

Hip Press/Glute Bridge: Part 1

Hip Press/Glute Bridge: Part 2

Hip Lift: Part 1

Hip Lift: Part 2

Hip Lift: Part 2

Bicycle: Part 1

Bicycle: Part 2

Rock the Boat: Part 1

Rock the Boat: Part 2

Cheek to Cheek Plank: Part 1

Cheek to Cheek Plank: Part 2

Cheek to Cheek Plank: Part 3

Superman

Squat

Alternating Lunge: Part 1

Alternating Lunge: Part 2

Alternating Side Lunge: Part 1

Alternating Side Lunge: Part 2

Forward Lunge Lift: Part 1

Forward Lunge Lift: Part 2

SaveSave

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

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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