Great Standing Lower Body Workout & Quick Arm and Back Workout

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Hi Everyone!

It’s workout time! I have a great combo workout series for you today. The first video is a 15-Minute Standing Workout focused on the Lower Body. The second video is a 5-Minute Arm and Back exercise routine. Pair the videos and you will have a great 20-Minute workout combo.

If you are looking for a longer workout routine you can always repeat the videos to increase the intensity.

Equipment: For the first routine all you need is a chair. For the second routine you need a chair and dumbbells. When selecting an appropriate weight you want to choose something heavy enough that you struggle on the last few reps, but you can maintain appropriate form. If you max out (can not physically do another rep) during an exercise it is not a bad thing. When you max out you improve your strength even faster.

New Workout: I filmed a brand new workout yesterday. I still have to edit and upload the workout, but I will post it here as soon as I can. It should be on the agenda for tomorrow. You can find the sneak peek move video on my Instagram if you want a short preview into one of the exercises.

Have fun with the workout routines. Exercise is one of the best things you can do for your body and your health. Give yourself a pat on the back for doing something that is so fantastic for your body and your future.

Let me know what you thought of the exercises. Did you have a favorite move that you want to see make a comeback in future videos? Leave a comment and let me know!

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

For my none fitness related posts I am on instagram as @Melissa_Bender_Life

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

 

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
*Scroll Down for Photo Tutorial of Each Exercise.*

 

  1. Bicep Curl to Press
  2. Row-Right
  3. Row-Left
  4. Arm Extension
  5. Shoulder Press to Tricep Drop

Repeat 1-5X

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

3 thoughts on “Great Standing Lower Body Workout & Quick Arm and Back Workout

  1. Susan

    I did 2 rounds lower and 2 rounds arms and back , I love working with weights so this really was an all over great workout , thank you

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