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Hi Everyone!

I am filming a new Lower Body workout today. The baby took his nap an hour later than normal so I haven’t gotten any filming done yet. Unfortunately I have to go to a funeral today so the video won’t be filmed until this evening.

In the mean time I have posted an alternate Lower Body Workout. I also wanted to post a link to the workouts we have done so far this month. You can always use the “Archives” section of my blog for a month by month list of my blog posts: https://www.benderfitness.com/2016/10.

This is one of my favorite lower body workouts. It is incredibly effective, so don’t be surprised if you have a sore tush tomorrow! This routine works your backside from every angle to develop shape, firmness, strength and lift. This routine is done for Reps, but if you are in a hurry you can do it for time by setting your interval timer to 12 Rounds of 10/50. Just be sure to focus on form if you are taking the speedy route.

I sometimes forget how lean I was pre-baby so seeing this video was a great motivator to stick to my workouts! I am really hesitant to mess with my diet or cutting calories, because Maverick is getting all of his nutrients from me. So I am focusing on making primarily healthy food choices, without restricting my calories or worrying about weight loss. I am going to keep eating healthy, and focus on getting in great workouts without cutting calories until I am done nursing. I have been very happy with my progress using that technique so far.

In less happy news, I am completely heart broken over the funeral I have to attend today. One of the Cross Country runners that Jesse and I helped coach lost his life to gun violence. He was only 18-years old. I keep thinking about running laps around the track with him, and him telling me how he wanted to do Triathlons like his big brother. If you can spare a prayer or a positive thought for his family please take a moment to do so. Let’s all take a moment to be grateful that we are here to experience another day.

See you all soon,
Melissa

PS You can find me on Instagram, Twitter, Snapchat & Pinterest: @BenderFitness and on Facebook @MelissaBenderFitness

Jesse is on Instagram: @BenderCrosby1

Help BenderFitness get a new Camera: https://www.patreon.com/BenderFitness

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