Lower Body, Low Impact Workout: Quiet! No Jumping-15 Minutes Per Round

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Hi Everyone!

Today’s workout is all about the Lower Body! It is a low impact routine (no jumping), but it is still challenging. You will work your lower half from every angle. 

All you need for this workout is a chair and some dumbbells (optional). Adding weight to your workout will increase the challenge/intensity. If you don’t have dumbbells get creative and find something around your house! A gallon of water weighs about 8 lbs, and the fluidity and balance of the handle will add an additional challenge. 

I hope you all enjoy today’s workout!

I have some other great workouts already planned for this week, so keep checking back! On Facebook I am asking for any questions you have. Jesse and I will be filming a Q & A video. You can let me know your questions here: www.facebook.com/MelissaBenderFitness


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Click the link to get your own Gymboss Interval Timer
Set your timer for 15 Rounds of 10/50. 

1. Squat
2. Squatting Calf Raise
3. Pretzel (right)
4. Pretzel (left)
5. Forward Fold Leg Raise (right)
6. Forward Fold Leg Raise (left)
7. Split Squat to Warrior (right)
8. Split Squat to Warrior (left)
9. Butt Lift Squat
10. Hydrant Extension (right)
11. Hydrant Extension (left)
12. Leg Series (right)
13. Leg Series (left)
14. Sit to Stand (right)
15. Sit to Stand (left)

Repeat 1-4X
Optional: Add 30 Minutes Cardio of Choice


Squatting Calf Raise: Part 1

Squatting Calf Raise: Part 2

Pretzel Lift

Forward Fold Leg Raise

Split Squat to Warrior: Part 1

Split Squat to Warrior: Part 2

Butt Lift Squat: Part 1

Butt Lift Squat: Part 2 (focus on keeping the back flat)

Hydrant to Leg Extension: Part 1

Hydrant to Leg Extension: Part 2

Leg Series: Part 1

Leg Series: Part 2

Sit to Stand: Part 1

Sit to Stand: Part 2

8 thoughts on “Lower Body, Low Impact Workout: Quiet! No Jumping-15 Minutes Per Round

  1. Joe

    Sorry if this is a dumb question. Is this just for women? I’m a 58 year old man. But I gotta tell you I’ve only been at this 3 days and I feel pretty good. It feels challenging but not in-doable. I’m committed to doing the full 10 weeks. Thanks for your help. Joe

  2. Caarin

    I had no idea how weak my lower abs an hip flexors have gotten until I attempted those sit to stands! Had to modify, will keep at it!

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