Lower Body Workout with Cool Down – No Equipment Home Exercises

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Hello Everyone!

It has been far too long since I last posted a new workout. So here is a new Lower Body Home Workout with a Cool Down. You don’t need any equipment for this workout so have some water handy and you are ready to go. At the end of the workout, I included a cool down stretch. Let me know if you liked having a cool down at the end of the workout, or if you prefer to do your own stretching.

During the workout challenge yourself to use great form while getting in as many reps as you can. You will find both the full length workout video and the photo tutorial of exercises below.

Life in the Bender Household:

I’ve been MIA when it came to filming new workouts. I’ve mentioned a few times here and on social media accounts that it’s been a rough year. I believe that is true for many people, with the stressors of living through a pandemic. It’s especially true for us as a family of healthcare workers.

When I was in the hospital with a kidney stone back in May I realized that it was the first time I was alone outside of my home in over a year. When my husband visited me we realized it was the first time we had been alone together outside of our house in over a year. I was physically, mentally and emotionally exhausted and I just didn’t have energy to focus outside of our home. The joy that I normally get from sharing workouts here was temporarily suspended.

For the last few months I focused on making time for myself, time with my husband, and experiencing all of the joy that is present in my life. While challenging, the last year was also very fulfilling as we expanded our family and had the pleasure of getting to know our daughter and experience life through her eyes. My son is a joyful soul who spreads happiness wherever he goes. I was blessed that the university I teach for allowed me to work remotely and I was still able to connect with my students in a meaningful and effective way. All of my happiness and joy in life was still there. I just needed to slow down and reconnect with it.

If you follow me on Facebook or Instagram you know that Jesse and I started martial arts just under two months ago and competed in our first tournament. (I will be writing more about being an adult starting martial arts for the first time in a future blog post.) Learning has always been something that brings me joy. I crave new experiences and the challenge of trying to master new skills.

Allowing myself to be a beginner and try something new gave me a great feeling of accomplishment, and helped to lift me back out of the funk that I was struggling with.

Accepting the Grand Champion trophy at the Joe Goss Karate Invitational

I’m sharing all of this with you, because I know many people have experienced similar difficulties. I am someone who is naturally inclined toward optimism and silver linings, but that doesn’t make me immune from life’s challenges.

If you are struggling, my heart is with you. I hope that coming here today and working out with me brings some joy and a sense of accomplishment to you.

I’ve missed you all.


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 keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness

Gambit wants to say hello too!

The Workout:

Total Body Home Workout + Cool Down- No Equipment Exercise

  1. Cross Reach Squeeze-Right
  2. Cross Reach Squeeze-Left
  3. Jumping Jacks
  4. Squatting Heel Lift Squeeze
  5. Figure Four Squeeze-Right
  6. Figure Four Squeeze-Left
  7. Goddess Squat
  8. Triple Pulse Squat
  9. Side to Side Squeeze-Right
  10. Side to Side Squeeze-Left
  11. Knee Slide to Warrior III-Right
  12. Knee Slide to Warrior III-Left
  13. Beast Knee to Heel Squeeze-Right
  14. Beast Knee to Heel Squeeze-Left
  15. Half Moon Heel to Glute-Right
  16. Half Moon Heel to Glute-Left

10 thoughts on “Lower Body Workout with Cool Down – No Equipment Home Exercises

  1. Amy C.

    Love this new workout! I am always a fan of anything Warrior 3…balance is so rewarding. I also wanted to say thank you for sharing your journey with us in the post. I relate to so much of what you said, especially being a healthcare worker during a pandemic. I am inspired by the value you place on well being in all areas of your life.

  2. Ashley DeMichele

    I loooove this workout..I always love your workouts haha. My fave move was the beast knee to heal squeeze. Thank you for everything!

  3. Christine

    So glad you are finding new joys in life and trying new things. Your drive to keep moving ahead is inspiring! Thank you for all you do.

  4. I’ve come to rely on your workouts – both old and new. Thank you so much for all your workouts and NEVER NEVER take down this website. I need you!!!

  5. Anna

    Great workout – these are keeping me going during strict lockdowns in NZ. Exercise super important for my mental and physical health – thank you 🙂

  6. Erin Jondle

    Thank you Happy to have you back and perfect timing to have a new workout! That was perfect. I have been on a different journey this last year to get my spine health (adrenal fatigue) and hormones regulated so I was on strict orders for yoga and walking only. This was a perfect way to Segway back into a more intense workout routine. Loved the stretches at the end too! Finding balance in all aspects of life is key. ‍♀️‍♀️‍♀️

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