Tuesday, October 14, 2014

Legs and Core Workout: Body Weight Sculpting

Hi Everyone!

After an insanely busy weekend I am back with a new workout! 

This workout is low impact on your joints, but challenging. It is focused on strengthening and sculpting your midsection, butt and thighs. You can repeat this workout 1-4X. 

I went through this workout once and ran 4 miles on the treadmill at incline .5 in 31 minutes and 39 seconds. I want to make sure I'm not to tired come race day. 

My half marathon is just a few days away, so I will be writing about my training schedule. Be sure to check back if you're interested! This is a great workout to help maintain proper running alignment, and improve your form and endurance during running. It's a great routine to add to your cross training. 

Even if you're not a runner, it's a great workout. 

Have fun! Don't forget to tag me on Instagram, Twitter or Facebook(@BenderFitness and  #BenderFitness) if you're following along! 

See you later with a new workout and Half Marathon Training update. 

Don't forget to check in on FacebookInstagram, or Twitter!

Equipment: Gymboss Interval Timer set to stopwatch for time. 

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. X-Plank
2. Hydrant Extension (right)
3. Hydrant Extension (left)
4. Lunge to Warrior III (right)
5. Lunge to Warrior III (left)
6. Down Dog-Plank-Up Dog
7. Modified Side Plank Reach (right)
8. Modified Side Plank Reach (left)
9. Leg Series (right)
10. Leg Series (left)
11. Crossed Twisting Sit-up (right)
12. Crossed Twisting Sit-up (left)

Repeat 1-4X


  1. Loved this workout! Needed a low impact, but wanting to work legs and abs. Thanks for all your amazing workouts!

  2. Hi Melissa I like to ask you my knee start to make click noise no pain but I am worry it will get worst can you please help me I love your workout thank you hope you feel better
    Thank you Stania

  3. Hi Melissa,
    I just discovered your website last night. I currently wokrout at a crossfit 4 times a week, but would like to start your workouts as well. I was wondering what is the best way to do your workouts? I wanted to create a shedule rather than just do random workouts. I notice on you tube under each video it does not have the workout breakdown, but on your website it does. Is it best to follow your website for day to day workouts?

  4. Hi Melissa! I've been wanting to try your workouts for some time now. For a beginner, do you recommend just jumping in to any workout and doing as much as I can without pushing too much? I haven't had a regular workout routine in years so a simple yes or no would be helpful. Any other advice is welcome! Thanks!