Hi Everyone!
Tonight’s workout is a full body routine, that emphasizes rounding and shaping your tush. Even though it’s focused on tightening and toning your behind this workout also incorporates ab and arm toning as well. 
I prefer compound movements because they allow you to work a variety of muscles at one time. This creates functional strength, while also providing an aesthetically pleasing physique.
It’s been a while since I incorporated weights into my workouts. As always, you can complete this workout with body weight only. I tried to keep my primary focus on form throughout the workout. If you have followed my workouts for a while you know I always emphasize proper form, but this is particularly true any time you are using weights.
I followed this workout with a run on the treadmill. I decided to do mile repeats. I ran one mile at a time, followed by a rest break equal to half of my mile time. I ran my first mile in 6 minutes and 35 seconds, and I rested for 3 minutes and 15 seconds before running my second mile. I actually picked up the pace a bit for miles 2 and 3, because I was feeling great and wanted to increase the challenge. 
I ran a total of 3 miles. My running time was 19 minutes and 5 seconds. I woke up this morning knowing that I wanted to do a hard run today, and it felt great to listen to my body. Some days I just want to work hard, and get sweaty. 🙂 Because I was doing a hard run I only went through the workout once today.
I hope you guys enjoy it! I have more fun recipes for you so be sure to check back!
Melissa
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
1. High Knees
2. Sidewinder Pistol Squats (right)
3. Sidewinder Pistol Squats (left)
4. Front Weighted Squats
5. Scissor Abs
6. Mountain Climbers
7. 1 Leg Bridge Extension (right)
8. 1 Leg Bridge Extension (left)
9. Romanian Deadlift
10. Supergirls
11. High Knees
12. 1 Leg Weighted Lunge (right)
13. 1 Leg Weighted Lunge (left)
14. Ball Pull
15. Elbow Taps
Can’t wait to try this one!
Melissa,
What’s up with Cydney? Haven’t seen her in a while. I started doing the workouts with you and Cydney but I haven’t seen her on any other workout, or maybe I haven’t looked hard enough. Can we get an update on how she is doing?
Thanks!
We actually talked recently about getting her back here for a workout! We work opposite shifts so scheduling just hasn’t workout out, but she will be back. 🙂
Hello!
I absolutely love your workout variety!!!
I was wondering if you could add a “pin it” button of your workouts? It would be especially helpful if they were in image format so that when someone clicks the button they can select an image that contains the entire workout. As of now I try to remember to take a picture of my computer screen so I can look them up later! Just an idea 🙂
You are looking awesome! Keep up the great work!
I will definitely look into that! In the meantime I always pin the workouts at http://www.pinterest.com/BenderFitness
Hi there!!! Amazing workout! I love it! And fantastic treadmill workout too. What is your usual speed on treadmill? What is it to run 1 mile in 6 minutes?
The treadmill speed for a 6 minute mile is 10.0
🙂
How heavy are those weights:)? I love your channel Melissa, I use it daily for 3 weeks:) Love love the moves and energy:)*
love Jesses comments. LOL! aWESOME WO as always.