No Equipment Lower Body Workout: 16-Minutes Per Round – No Jumping

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Hello Everyone!

Welcome to a brand new, low impact (but very effective!) Lower Body Workout. This routine is apartment friendly and can be completed quickly and quietly. No jumping in this workout.

All you need is a yoga mat and some space, and you’re good to go. One round takes 16-Minutes. The workout can be repeated for a total of three rounds if you would like a longer/more challenging workout. You also have the option of stacking it with some of my other routines.

I love the flexibility of short workouts. You can do a round and be done for the day, or customize it based on the amount of time you have to get in your workout. With a toddler and preschooler, I often only have time for a short workout.

You will find the workout video and photo tutorial below.

Ready for a quick workout!

Life Update:

Just a few short hours after filming this workout I was struck with intense pain and hospitalized for four days due to a kidney stone. It was not a fun experience. Stay hydrated my friends! I’m not sure what the composition of the stone was yet. It was sent to a lab to be analyzed and we haven’t gotten results back yet. I may need to make some dietary changes (like hydrating, eating lower oxalate foods or making sure I’m not getting too much calcium) depending on the lab results.

I am feeling much better now, and it was certainly a reminder of how important health and wellness is. It’s so easy to take your health for granted, but when you experience sickness you are quickly reminded of how much your everyday life is impacted by how you feel.

My doctor said it was likely that the stone formed during my last pregnancy, which is very common, but I will be happy to have official results.

For the majority of my hospital stay I was not allowed to have any food or drinks, because they were staying ready to take me into surgery. They provided me with a breast pump because I was still nursing, but by the end of the week my milk dried up and my nursing journey came to an end. While it’s been nice to have my body fully back to myself it’s been very sad to end our nursing journey under these terms.

The silver lining of this experience was realizing how many people were willing to step up and help our family while I was hospitalized. From phone calls and text messages, to people helping with the kids while Jesse was at work or visiting me in the hospital, knowing that we had that strong support system was heart warming.

So ready to go home!

I hope that you all enjoy today’s workout. I’m working on getting back in a filming schedule. Life has thrown some wrenches into my plans lately, but I’m clawing my way back to some semblance of a routine.

I look forward to working out with everyone again! Let me know what you thought of today’s workout in the comments below.

Much love,
Melissa

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

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

  1. Goddess Lift: Right
  2. Goddess Lift: Left
  3. Clam Lift: Right
  4. Clam Lift: Left
  5. Leg Thread Glute Bridge: Right
  6. Leg Thread Glute Bridge: Left
  7. Crescent Heel Press: Right
  8. Crescent Heel Press: Left
  9. Warrior III Pulse: Right
  10. Warrior III Pulse: Left
  11. Standing External Rotation: Right
  12. Standing External Rotation: Left
  13. Half Moon Pulse: Right
  14. Half Moon Pulse: Left
  15. Chair Balance Heel Pulse: Right
  16. Chair Balance Heel Pulse: Left

Repeat for up to three rounds.

10 thoughts on “No Equipment Lower Body Workout: 16-Minutes Per Round – No Jumping

  1. Heather Poletti

    So sorry to hear about your hospital stay and having to end the breastfeeding sooner than anticipated. Glad you are on the mend. You helped me get back in shape after my 4th & 5th pregnancy. They are now 5 and 3.

  2. Dana M

    Hi Melissa,
    I really enjoyed this workout. I’ve been a fan of yours for about 11 years and this one really helps since I’m trying to do more low impact workouts for my knee. Thank you for this as always!

  3. Tina

    Hey Melissa, I can’t express how much your workouts have inspired me. Thank you for all that you do to keep us in shape.

  4. TP

    Hello Melissa,

    First of all, may God bless you with health, strength, and comfort you and your family.

    Your training exercises/programs are highly customizable and truly fantastic for any level of fitness. They are well balanced, created in such a way that not only prevent injuries, but also fix them (e.g. lower back and hamstrings issues – in my case).

    Sharing such training programs on the web for free is beyond generous from you.

    Much appreciated,
    TP

  5. Sarah Smith

    I LOVED this workout!!! I’m so happy you’re home and recovering. That was so scary and so hard to be away from your family so unexpectedly and so long. Thank God you are ok!!!!

  6. Just finished this one! I love both your new workouts but also when I throw in some workouts from you from like 2013! Different styles but still so enjoyable and motivating!

    I really appreciate how you incorporate yoga-inspired poses like Goddess and Half-moon into your workouts – These poses kill me in yoga already but doing them during your workouts is a 100% guarantee that my legs will be on FIRE

    Much Love to you from Germany! Hopefully you’re feeling great!
    (+Can’t believe your baby boy is turning 5 in just a few weeks! Time has flown by sooo fast!!)
    ♥️

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