Hi Everyone!
I hope you’re ready for a new workout! Today’s workout is all about the lower body. For this workout you will need a chair or a bench. I use a dumbbell in this workout, but that is optional. You can also choose to do bodyweight only. I like adding weights, because it increases the challenge of the workout, and helps you to achieve results more quickly.
I filmed this workout as a HIIT interval workout, but you can also do it for Reps if that is your preference. The breakdown for both is below. If you’re feeling up to it you can even try a round of each. Let me know which style you prefer and which you find more challenging.
I am just shy of 22-weeks pregnant now (over 5 months!), and my baby bump has really popped out! It was strange seeing myself on video. I asked Jesse if my bump was really that big. It seems to look so much smaller when I see myself in clothing or the mirror. It’s interesting to see how much your body changes during pregnancy. I feel great, healthy and strong. Baby Bender seems to be popping out more. He is also super active. Either he already loves Burpees or he is an acrobat in training. Sometimes he kicks or flips so hard that it makes me jump!
I hope you enjoy today’s workout!
Melissa
PS You can find me on Instagram and Twitter: @BenderFitness and on Facebook: www.facebook.com/Melissa BenderFitness
Set your interval timer for 15 Rounds of 30/50.
*30 Seconds of Cardio before each exercise.
or
Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps
- Elevated Hip Thrust
- Step Up with Kickback-Right
- Step up with Kickback-Left
- Double Side Leg Lift-Right
- Double Side Leg Lift-Left
- Kneeling Warrior III-Right
- Kneeling Warrior III-Left
- Reverse Plank Heel Tap
- Plie Squat
- Wall Sit Hip Tilt
- Dip with Leg Lift
- Quadruped Heel Press-Right
- Quadruped Heel Press-Left
- Side Step Leg Lift-Right
- Side Step Leg Lift-Left
Repeat 1-3X
Hip Thrust: Part 1
Hip Thrust: Part 2
Step Up with Kick Back: Part 1
Step Up with Kick Back: Part 2
Double Side Lift: Part 1
Double Side Lift: Part 2
Double Side Lift: Part 3
Kneeling Warrior III: Part 1
Kneeling Warrior III: Part 2
Reverse Plank Toe Tap: Part 1
Reverse Plank Toe Tap: Part 2
Plie Squat: Part 1
Plie Squat: Part 2
Wall Sit Hip Tilt: Part 1
Wall Sit Hip Tilt: Part 2
Dip with Leg Lift: Part 1
Dip with Leg Lift: Part 2
Dip with Leg Lift: Part 3
Quadruped Heel Press: Part 1
Quadruped Heel Press: Part 2
Side Step Leg Lift: Part 1
Side Step Leg Lift: Part 2
Side Step Leg Lift: Part 3
You go girl!!
Perfect for me today…10 weeks pregnant and not feeling great. I’ve be doing your workouts since right after I had my first child 4 years ago! Thank you!
LOVED IT!! I have been waiting for you to post new workouts. I’m currently 35 weeks pregnant and I have just been modifying older workouts. I was able to complete this entire workout with no modifications. I did two rounds. GREAT WORKOUT! THANK YOU!!
I decided to change things up a bit and did this one for reps… definitely challenging, and a great workout! Thanks Melissa – you look fabulous!
Love seeing your baby bump! Show it off girl! Someday Baby Bender will be able to watch videos of you working out with him in your belly. I am amazed that you are able to do high knees…obviously your Dr. gave you the green light for them. I am 7 weeks (with my fourth) and still continuing to do your workouts with lower impact cardio modifications. Keep posting workouts…I love them!
<3 Congratulations!!!
Amazjng love this. I’m 22 weeks pregnant and you inside! Doing this in 30 m!!
22 weeks here as well and loved this workout. This is #6 for me so my body is a little more fragile than it used to be but I would love to see more workouts for us pregnant ladies! Thank you Melissa!
Great workout! I’m 17 weeks pregnant and been a long time follower of yours. Your “Fit Pregnancy” series has been awesome for me. And I’m so thankful you have videos to go along, because my motivation to do workouts on my own has been waning. Thank you!