15-Minute Standing Lower Body Exercises: Low Impact: Butt, Thighs & Legs Workout and Quick Arms & Back Workout Combo

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Hi Everyone!

I hope you all had a fantastic Christmas & Holiday Season! Jesse and I have one more holiday celebration to attend today, with his grandmother. Tonight I am planning on filming a new workout. I love the holidays & all of the time spent with family, but I am missing my workout routine.

We have been so blessed to have 4-days of celebrating with different parts of the family. I have not gotten in any formal workouts in those 4-days, but I snuck in some squats, legs series, and transverse ab squeezes whenever I had time.

Tonight it will be back to a more organized workout! In the mean time I have two older workouts for you. I have a quick Arms & Back Workout, and a Standing Lower Body Workout. For the first workout you need dumbbells, and a pull-up bar (if one is available). For the second workout you need a chair, bench or step: something sturdy you can step up onto.

Also, don’t forget, my DietBet Challenge starts on January 3rd. If one of your goals is to lose weight in the new year you can sign up at www.dietbet.com/BenderFitness. The way it works is: you place a bet, the goal is to lose 4% of your body weight in 4 weeks, all the bet money goes in the Jackpot, if you achieve your goal you are a winner and you split the jackpot. It is a great motivator. I have hosted two games in the past, and the participates had fantastic results.

I hope you enjoy today’s workouts and that you had a fabulous holiday!

Melissa

Click the link to get your own Gymboss Interval Timer!

10-12 Reps Per Exercise

1. Pull-up/Bent Arm Hang
2. Bicep Curl
3. Tricep Drop
4. Plank Row
5. Shoulder Press
6. Decline Push-up
7. Dip
8. Tricep Push-up (right)
9. Tricep Push-up (left)
10. Walk the Plank
11. Chest Press Plank to Down Dog

Optional: *Bonus: Backbend Push-up*

Repeat Workout 1-3X

arms-and-back

Intervals: 15 Rounds of 10/50

Reps: Beginner: 10; Intermediate: 15; Advanced: 20

  1. Step Up with Kick Back-Right
  2. Step Up with Kick Back-Left
  3. Side Step Up-Right
  4. Side Step Up-Left
  5. Split Squat-Right
  6. Split Squat-Left
  7. Half Moon-Right
  8. Half Moon-Left
  9. Leg Raise-Right
  10. Leg Raise-Left
  11. Standing Leg Circles-Right
  12. Standing Leg Circles-Left
  13. Standing Knee Circles-Right
  14. Standing Knee Circles-Left
  15. Sit to Stand-Alternating

Repeat 1-3X
Optional: Pair with 20-30 Minutes Cardio of Choice

Step Up with Kick Back

Step Up with Kick Back

Side Step Up

Side Step Up

Split Squat: Part 1

Split Squat: Part 1

Split Squat: Part 2

Split Squat: Part 2

Half Moon (Modified): Part 1

Half Moon (Modified): Part 1

Half Moon (Modified): Part 2

Half Moon (Modified): Part 2

Leg Raise

Leg Raise

Standing Knee Circle: Part 1

Standing Knee Circle: Part 1

Standing Knee Circle: Part 2

Standing Knee Circle: Part 2

Standing Leg Circle: Part 1

Standing Leg Circle: Part 1

Standing Leg Circle: Part 2

Standing Leg Circle: Part 2

Standing Leg Circle: Part 3

Standing Leg Circle: Part 3

Sit to Stand: Part 1

Sit to Stand: Part 1

Sit to Stand: Part 2

Sit to Stand: Part 2

5 thoughts on “15-Minute Standing Lower Body Exercises: Low Impact: Butt, Thighs & Legs Workout and Quick Arms & Back Workout Combo

  1. Just did my Sunday morning workouts with you Melissa. 1st did the 15min Arms & Back Quick Home Workout. I was using pull up bar & 5kg Dumbbells. Followed with your 20min Jump Away Jiggle Workout. Finished off with 20min intensive cardio with the Elliptical. As always I had a great homeworkout session with you. Thank you!

  2. Amanda Lange

    Melissa, have been doing your workouts for a few months now, THANK YOU…you are amazing!!! 🙂 And Congratulations on your exciting announcement! :):)

  3. You are inspiring! I’ve been following your workouts for awhile now and love the variety. Thank you so much for being such a great role model! I’ve got the workout part down, now it’s all up to self discipline in the kitchen!

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