Standing Lower Body Workout with Cardio Bursts: 20 Minutes-No Equipment

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Good Morning Everyone!

It’s that time again…Workout Time! Today’s workout is a Standing workouts with Cardio bursts to keep your heart rate up and the fat burn high.

I enjoy standing workouts, because they are easy to complete anywhere. I posted some great workouts this weekend:

Swimsuit Ready Abs & Arms: 20-Minute Home Workout

20-Minute Fat Burning Total Body Workout with Millionaire Hoy

If you haven’t tried them yet, you should definitely put them on your agenda for some time this week! My sister, and my niece and nephew are here visiting and playing with Maverick, so I am going to enjoy some family time right now.

I hope you all enjoy the workout!
Melissa

PS You can find me on Instagram, Twitter & Snapchat: @BenderFitness and Jesse is on Instagram: @BenderCrosby1 I am also on Facebook: @MelissaBenderFitness

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 Sump 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

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

 

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