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Quick Lower Body Home Workout

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Hi Everyone!

I hope you’re ready for a new workout! This is a Quick Lower Body Workout. All you need is a chair (or other sturdy surface) and some Dumbbells. If you don’t have the dumbbells, you can complete the exercises with body weight.

This routine utilizes several exercises that will maximize the activation of the muscles of your lower body during each movement. By isolating the right and left let we are increasing the challenge, and helping the body to find balance. Just as we are Right or Left handed, we have a dominant leg. When you work one leg at a time it helps you to find balance and keep the stronger side from compensating or sharing part of the load.

My body felt tired during this workout, and I found it very challenging! I hope you do too! It’s the challenge that makes us stronger!

Have fun!


Fit Fashion: The top and pants I am wearing in today’s video are from You can get 15% off any Affitnity products with the code BenderFitness at checkout. My shoes are the Brooks Glycerine.

Repeat 1-3X. Interval Timer: 10 Rounds of 30/50.

*30 Second Cardio Intervals Between Each Exercise: Lunge Jump/Jump Squat

  1. Sit to Stand (Right)
  2. Sit to Stand (Left)
  3. Split Squat (Right)
  4. Split Squat (Left)
  5. Elevated Runners Lunge (Right)
  6. Elevated Runners Lunge (Left)
  7. Single Leg Toe Tap Step Up (Right)
  8. Single Leg Toe Tap Step Up (Left)
  9. Elevated Glute Bridge (Right)
  10. Elevated Glute Bridge (Left)

Lunge Jump

Jump Squat

Sit to Stand: Part 1

Sit to Stand: Part 2

Split Squat: Part 1

Split Squat: Part 2

Elevated Runner’s Lunge Lift: Part 1

Elevated Runner’s Lunge Lift: Part 2

Single Leg Toe Tap Step Up: Part 1

Single Leg Toe Tap Step Up: Part 2

Elevated Glute Bridge: Part 1

Elevated Glute Bridge: Part 2

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