Standing Lower Body Workout: No Equipment Home Workout-Body Weight Exercises

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Hi Everyone!

I hope you are ready for a fun workout today! Today’s workout is from a Fitness Trip I took to San Francisco with my friends Rose and Nicole. It was an amazing trip where we worked out together every day, filmed new BenderFitness workouts, went for runs, hiked, and walked everywhere. San Francisco and it’s surrounding areas is home to stunningly beautiful areas I have ever seen.

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.

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

When we filmed this workout Nicole and I both did a pre-workout run. Typically I like to run after my workouts to prevent fatigue from affecting my form during the workouts. That said, I do like to mix it up, because the challenge is different when you do cardio pre-workout vs post-workout. Both have benefits, so I like to mix it up.

Pre & Post Workout: Melissa & Nicole

Push through for max reps during the workout. The newest research out says that to build strength the amount of weight that you lift isn’t as important as reaching muscle failure. So if you hit a wall during a workout where your body can’t complete any more reps that’s actually a good thing. It means you worked that muscle group to the max. Push through, if you need a break take it, and jump right back into the workout as soon as you are able to.

My plan for today is to film one or two new workouts. Maverick has his swimming lesson this AM, but I am determined for this month to be better than last month for filming. Last month someone in our house was sick every single day. The baby and I were both sick twice. Jesse was sick once, but we caught what he had!

Jesse and I both got in our Burpees for the #30BurpeeChallenge yesterday. I am loving how I feel by incorporating burpees into our normal routine! I feel stronger all over. Yesterday was Day 10, so we have 5 more days to go. I love the check in posts and comments from everyone! It makes me want to incorporate more challenges into our workout routines. I like the bonus exercise, and the motivation of knowing that we are all doing this together.

I hope you enjoy today’s workout! Let me know what you think!

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 get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated:

Equipment: Buy a Gymboss now. 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

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



5 thoughts on “Standing Lower Body Workout: No Equipment Home Workout-Body Weight Exercises

  1. Estelle

    Really cool to share your workout with some of your friends Melissa!
    So l did my 30 burpees as everyday and even if l began 3 days late, l feel that it becomes to be easier day after day…we will see…
    I appreciate everyday your fitness training and it,s a real part of my daily wellness.
    See you soon

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