Standing Lower Body Workout: 20 Minute Real Time

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Hi Everyone!

I hope you’re enjoying all of the workouts so far this week! Today’s workout is a Standing Lower Body Workout, with Cardio Bursts between each exercise. One Round will take 20-Minutes, and it can be repeated up to 3X, or paired with 30 Minutes Cardio of Choice.

I have a new Boot Camp Workout to share with you all, but I haven’t had a chance to film it yet. I think  you are all going to like it!

Tonight Jesse and I are having company over for dinner, so I will be doing this workout or getting in an Interval Run on the Treadmill for 30-Minutes. On nights when I know time will be short I plan to get in at least a 15-30 Minute Workout.

So far this is what my workout week looked like:

Sunday: 18 Minute HIIT Fat Burn: Cardio Blasting Body Sculpt Workout

Monday: 3.1-Mile Run on the Treadmill (24 Minutes, 20 Seconds), 5 Minute Walking Cool Down (.33 Miles)

Tuesday: 20-Minute Boot Camp Workout: Full Body Fat Burning Workout-I actually did the new Boot Camp Workout, which I will be sharing with you all later this week, but this is a good alternative.

Wednesday: (Today) Standing Lower Body Workout or 30-Minute Interval Treadmill Run.

I have a 5K planned on Thanksgiving day, and one planned in December. I really want to get my speed back. I used to be a lot faster, but I haven’t been doing as much running and it shows in my times. My best 5K this year was in April and I did it in 23 Minutes flat. The other two 5Ks that I did this year were in the 24 Minute range. One of my goals is to improve that, so I will be incorporating more runs into my training plan. I will keep you all posted on my runs & workouts as we go along!

Have fun today!
Melissa

 

Click the link to get your own Gymboss Interval Timer!

Set your Interval Timer for 15 Rounds of 30/50. 
Cardio: Jump Rope, Rope-less Jumping or High Knees.

*Cardio
1. Warrior III Squat (right)
*Cardio
2. Warrior III Squat (left)
*Cardio
3. Chair Twist
*Cardio
4. Sumo Squat
*Cardio
5. Twisting Sumo Squat (right)
*Cardio
6. Twisting Sumo Squat (left)
*Cardio
7. Pendulum Squat
*Cardio
8. Warrior Heel Press (right)
*Cardio
9. Warrior Heel Press (left)
*Cardio
10. Forward/Backward Lunge (right)
*Cardio
11. Forward/Backward Lunge (left)
*Cardio
12. Side Lunge (right)
*Cardio
13. Side Lunge (left)
*Cardio
14. Goddess Reach
*Cardio
15. Chair Balance

Repeat 1-3X
Optional: Pair with 30 Minutes Cardio of Choice.

Warrior 3 Squat 
Chair Twist
Sumo Squat 
Twisted Sumo Squat
Pendulum Squat
Warrior Heel Press
Forward/Backward Lunge
Side Lunge
Goddess Reach 
Chair Balance

3 thoughts on “Standing Lower Body Workout: 20 Minute Real Time

  1. I’ll be doing the routine you posted yesterday, along with my own yoga. This is what I’ve been doing lately. Occasionally I’ll throw in an ashtanga yoga practice, like I did once this week. I’ve been working on my pistol squats and occasionally I really max out my quads! Yoga is great when my legs are tired, cause the strengthening part is really all upper body. The lower body work is pretty much 98% stretching.

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