Hands Free: Standing Lower Body Workout

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Hi Everyone!
I hope you are ready for another great workout! This is a standing lower body workout. It is definitely going on my list of favorites! My legs were burning during this one! 
This workout will challenge your lower body in all planes of motion. It’s a balanced workout to challenge and shape your glutes, thighs and legs. If you want to amp up the intensity even more you can add dumbbells or a weighted vest to increase the challenge. 
Nicole joined me for this one. We have been best friend since second grade, so it was great to have her in a workout with me! It is such a blessing to be able to share fitness with your friends. I love knowing that we are making ourselves healthier as a team. 
Nicole, Rose and I have been having a fitness focused week here in San Francisco. I am going to miss having my daily workouts with them when I go home! 
Prior to filming this workout I did a 4.54 Mile Run outside at an average pace of 8:15/mile. Nicole did a 2 mile run before our workout. Typically, I recommend running after a workout so form isn’t compromised. Sometimes I switch the order because I like to vary the challenge so my body doesn’t adjust. 
Melissa Post-Run

I hope you enjoy this workout! Let me know what you think either in the comments below or on Facebook, Instagram, or Twitter. 

Pre & Post Workout: Melissa & Nicole

Equipment: Gymboss Interval Timer set for 15 Rounds of 10/50

1.  Squat to Lunge-Right
2. Squat to Lunge-Left
3. Squat Jump
4. Table Kick-Right
5. Table Kick-Left
6. Low Jack
7. Warrior III-Right
8. Warrior III-Left
9. Lunge Jump
10. Sumo Twist-Right
11. Sump Twist-Left
12. Surfer
13. Curtsy Lunge Kick-Right
14. Curtsy Lunge Kick-Left
15. Pendulum Squat

Repeat 1-4X
Optional: Pair with 30 Minutes of Cardio

I forgot to turn off my Heart Rate Monitor.
This includes 15 Minutes After-burn. 


Squat to Lunge: Part 1
Squat to Lunge: Part 2
Squat Jump

Table Kick: Part 1
Table Kick: Part 2
Low Jack: Part 1
Low Jack: Part 2
Warrior 3: Part 1
Warrior 3: Part 2
Lunge Jump:
Proper form for Lunge
Sumo Twist: Part 1
Sumo Twist: Part 2
Curtsy Lunge Kick: Part 1
Curtsy Lunge Kick: Part 2
Pendulum Squat: Part 1
Pendulum Squat: Part 2



7 thoughts on “Hands Free: Standing Lower Body Workout

  1. Anonymous

    Melissa I absolutely love your blog and think you are such an amazing woman for doing it. I know you touch on nutrition, but I was wondering if I could get your thoughts on protein powders and supplements. Ex: vitamins, amino acids, etc. Thank you and I look forward to the next workout!!

  2. Anonymous

    My favorite lower body workout ever! Was sweating head to toe the whole time and had a great burn. Love the 50 second intervals, I tell myself I can do ANYTHING for just 50 seconds and it helps me get thru even when I m dying. Thanks for yet another awesome workout Melissa!

  3. Abby

    This is one of my favorites that I come back to often! I like to pair it with your 15 minute standing dumbbell workout.

  4. Michelle

    Love the workouts…I did this one 2 days ago and still sore! Cant believe how something that looks fairly easy to do is so effective!!

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