Hello Everyone,

Welcome to today’s workout! We are focused on sculpting and strengthening the lower body, especially the glutes. For this workout you will need two dumbbells, a jump rope (optional) and a sturdy chair or bench. We will use the bench for two exercises: the sit to stand and step ups. I use a jump rope for the cardio burst sections, but you can substitute high knees or any other cardio of your choice.

Challenge yourself today! Get sweaty, don’t be afraid of being uncomfortable, rest if necessary and then get right back into the workout. You will find the full length workout video and workout breakdown below.

Silver Play Button Award for Surpassing 100,000 YouTube Subscribers:

I want to say a BIG Thank You to each and everyone of you who has subscribed to my YouTube Channel over the years. Thanks to you I received the Silver Play Button Award from YouTube for surpassing 100,000 subscribers.

This also made me a very cool mom in the eyes of my 6-year old. This feels like a crazy goal, but I would love to see my BenderFitness community grow to 1-Million Strong. So if you haven’t subscribed to my YouTube channel yet, please head over and hit the subscribe button: www.youtube.com/MelissaBender

While that goal feels kind of crazy to put out into the world, sometimes you need to dream big in order to learn what you are capable of.

New Workouts (and an Impromptu Date Day):

Behind the scenes I have been working on a new 4-week workout challenge. It’s going to be a part of the new subscription site that I am launching in addition to the free workouts that I will continue to share here. I’m almost done filming the workouts and discussion videos, and then I will be sharing more new workouts here as well.

On Saturday Jesse and I took a break, and had a fun date day. My mom took our kids to see Hot Air Balloons, and Jesse and I went on an amazing Horse Back Trail Ride. Part of me feels a little bit guilty for not filming workouts that day, while we had some uninterrupted time, but prioritizing our relationship is an important part of our life balance.

I hope that you enjoy today’s workout! It’s a fantastic one! Let me know what you think.

Melissa

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Amazon Storefront: https://www.amazon.com/shop/benderfitness

Equipment: Timer set for 15 rounds of 50/30, jump rope, and two dumbbells. You will also need a chair or bench that you can do sit to stands and step up onto.

Max Reps Jump Roping during each 30 second interval.
Max Reps during each 50 second interval.
Total Workout Time: 20 Minutes

*High Knees can be substituted for Jumping Rope. 

1. Squat Jump
-Jump Rope
2. Side Lunge Punch
-Jump Rope
3. Single Leg Hip Thrust (right)
-Jump Rope
4. Single Leg Hip Thrust (left)
-Jump Rope
5. Monkey Tuck Jump
-Jump Rope
6. Plie Jump
-Jump Rope
7. Romanian Deadlift
-Jump Rope
8. Chair Lunge
-Jump Rope
9. Sit to Stand (right)
-Jump Rope
10. Sit to Stand (left)
-Jump Rope
11. Curtsy Lunge Kick (right)
-Jump Rope
12. Curtsy Lunge Kick (left)
-Jump Rope
13. Step Up (right)
-Jump Rope
14. Step Up (left)
-Jump Rope
15. Burpee

Repeat 1-3X