18 Minute Body Weight Workout: BenderFitness Glute Bender

benderfitness

9 years ago

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Hi Everyone!

It’s workout time! Today’s workout takes 18-Minutes to complete one round. This is a full body workout with an emphasis on the glutes & thighs. During this workout I use a stability ball, but there are simple (and effective!) variations that can be done with no equipment.

Remember, there is always a way to modify a workout to suit your needs. It’s not about expensive equipment, you can challenge your body using body weight and/or items you already have around the house.

This workout can be repeat up to 3X, and can be performed as a HIIT workout (as I demonstrate in the video), or you can go for Repetitions. If you are doing more than one round, you can switch up the challenge by doing one round of HIIT & one round for reps.

Suggested Reps for each exercise:

Beginner: 10
Intermediate: 15
Advanced: 20

It is great for your body to mix up the challenge. Don’t be afraid to try something new! As always, you should preface your workout with a warm-up and finish with a cool-down and some gentle stretching. By warming up your body gets additional benefits & burn during the workout. The cool down allows your heart rate to come back to normal, and helps you maintain flexibility and decrease your chances of soreness and injury.

Have fun with today’s workout!
Melissa