Standing Lower Body Workout + Quick Arm Workout: Home Exercise Program

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Hi Everyone!

Welcome to a new week! Let’s work together to make choices that make us happier and healthier this week.

I am starting out my week with a fantastic Standing Lower Body Workout paired with my Quick Arm and Back Workout routine.

The Lower Body Workout is great for me right now (at 25-weeks pregnant) because I don’t have to modify it at all. It’s pregnancy safe, and the only equipment needed is a chair.

The arm and back workout requires a chair and dumbbells.

Here is the video. For the full photo tutorial and workout breakdown check out the link at the bottom of this post.

Standing Lower Body Workout:

Quick Arm/Back Workout:

These are some great, quick workouts to keep in your exercise rotation. If you want a longer workout routine, you can increase the number of rounds you complete.

Pregnancy Update:

25-Weeks Pregnant

I am happy to report that I am finally feeling like myself again! This has been a challenging pregnancy, when I compare it to my first. I’ve been sick a lot, barely sleeping, low energy, moody as heck, and overall not feeling like myself.

Over the past week, I made a change, and made sure to get in 5 days of working out, even though I was tired and unmotivated. An interesting thing happened, and I found my mood and energy levels increasing exponentially. Everything felt better and easier.

Exercise is important for my physical, mental and emotional health. Even though I already knew all of that to be true, I was skipping a lot of workouts and letting myself veg out. While that is totally okay sometimes, it’s not a good habit to get into all the time. It was impacting my mood and energy in a very negative way.

Unfortunately my moodiness, also meant that I wasn’t blogging as much. It felt hard to bring you guys positive and uplifting content when it felt like I didn’t have anything worthwhile to say. Sharing workouts here with you is something that I do because I love it, I’m passionate about it, and I feel like I’m making a difference.

It’s important to me to continue doing that, but to also be authentic when I go through a challenging time, when it’s hard for me to do what I love.

For me, the answer was to focus on getting in the workouts and getting myself together physically and mentally.

HIIT-ing a workout with friends is fun! (Jesse is my husband and my BFF, so he counts as a friend too).

Last week I did: Yoga, HIIT (modified to a moderate/speaking level of intensity to be pregnancy safe), LIIT (low impact interval training), Walking and Running.

My goal is to get in 5-6 workout days again this week. Please set your workout intention with me. It helps you to stay on track. I highly recommend marking each workout on your calendar. It helps you stay accountable to yourself.

I am filming new workouts this week, plus I partnered with HelloFresh to give you guys a new discount if it’s your first time trying those meals. So check back here, on Instagram or Facebook, and I will update you throughout the week.

I hope you enjoy these workouts! See you soon!


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

If you want to help support BenderFitness so we can continue to share and create Free Workouts, your donation is greatly appreciated:

PPS I recently created an Amazon Shop. It includes some “Must Have” workout equipment, kitchen tools, books I’ve enjoyed, fashions I love and fun household decor items. This is an affiliate link: that means BenderFitness makes a small commission when you purchase an item. If you would like to check it out you can do so here:

3 thoughts on “Standing Lower Body Workout + Quick Arm Workout: Home Exercise Program

  1. Christine

    Glad to hear you are feeling better again. This totally resonates with me because exercise affects my mood and emotions the same way. If I miss too many days in a row I become very irritable and low. I just want to say Thank You for your commitment to this blog and the community that follows you. The energy you put into the workouts shines through and pushes us to be better.

  2. Anonymous

    Oh im loving these strengthening routines . I’ve been too tired to jump around but i still want that sweat and burn. Thanks for having such variety on your website.

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