Thighs & Glutes: Standing Workout – 15-Minutes, No Equipment Exercises

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Hi Everyone!

Today’s workout is fun! This workout is completely made up of standing exercises. No getting up and down off the floor. Plus, it can easily be modified to be entirely low impact. I incorporate a few hops, but you can skip the hops if they are too intense. I chose some of the best exercises for thighs and glutes for this routine.

Today we are focused on the lower body. Of course, you know my love for compound exercises so we still have some great moves that will activate your core as well. If you love today’s workout, you might want to check out these Lower Body Workouts.

You might be wondering, “Why is it so important to work my lower body?” Strong legs and glutes can be a huge boost to your athletic performance. Lower body exercises can also activate and strengthen the back, core and impact pelvic alignment and positioning. Lower body workouts go way more beyond the aesthetic of creating an hourglass silhouette (or whatever aesthetic you are going for).

Creating muscular balance is necessary for overall health, fitness and wellness. It will decrease aches and pains, improve your posture, and improve your quality of life.

Standing workouts are great to keep on hand, because they can be done anywhere. If you are traveling, at the gym, staying in a hotel or Air BNB, you can bring this workout with you anywhere.

I paired this workout with a run/walk on the treadmill.

My treadmill breakdown was:

Incline 2 throughout.
Run: 5-minutes Speed 6.5
Walk: 5-Minutes, Speed 4.0
Run: 5-Minutes, Speed 6.5
Walk: 3-Minutes, Speed 4.0
Run: 12-Minutes, Speed 6.5
Walk: 10-Minutes, Speed 4.0

Total Time: 40-Minutes

Hacker Update: (Update, I got my page back!)

I am still battling with Hackers and Facebook for control over my Facebook Business page. So far it has been 8 days since I was hacked, but I am finally seeing some progress. They tried to run a new ad set on my business page last night, targeted to reach 8-9 million people, and I was able to disable and delete that campaign and the payment methods they are using. Today I also saw a status update that Facebook finally started working on my case (despite the assurance for the past week that it was being reviewed and worked on by their team). Last week I filed complaints with my state and the CA attorney generals regarding the hacking on my page, and the fact that ads were approved on my business page more than 24 hours after I reported that my account had been stolen, and taken over by the hackers.

Hopefully this means that I will get administrative access back to my business page, but only time will tell. I had to start over once before, so I know I can do it again, but I hate to give up something that I put in the sweat to build (literally).

Wish me luck, I don’t give up easily!

Update: I got access to my Facebook Page back! It took 12 days, but I am back in. There are still some restrictions on my account, and it won’t let me change the name back yet. I’m sure that will be resolved soon.

I hope that you enjoy today’s workout. Let me know if you had a favorite exercise, and if you found the new edits to the workout video helpful.


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The Workout:

Interval Timer Set for 15 Rounds of 10/50.

  1. Cross Heel Tap
  2. Switch
  3. Curtsy Lunge to Elbow Tap: Right
  4. Curtsy Lunge to Elbow Tap: Left
  5. Forward/Backward Heel Press: Right
  6. Forward/Backward Heel Press: Left
  7. Single Leg Chair to Figure 4 Rotation: Right
  8. Single Leg Chair to Figure 4 Rotation: Left
  9. Squat Hop Rotation: Right
  10. Squat Hop Rotation: Left
  11. Wide Leg Cross Tap: Right
  12. Wide Leg Cross Tap: Left
  13. Goddess Reach
  14. Side Kick: Right
  15. Side Kick: Left

Repeat 1-3X

2 thoughts on “Thighs & Glutes: Standing Workout – 15-Minutes, No Equipment Exercises

  1. Debby Morris

    Love this. I am 66yrs old and about a year ago I was pretty in shape for my age. Over the past year my health prevented me from working out and then my moms health took all of my attention away from much of anything.
    So, I am starting over today. I can really feel how weak I’ve gotten. I know muscle is difficult to built when we’re older, but, I’m going to give it a go.
    Melissa, I like the way you add mobility with body weight strength and are aware that some of us out here might not have the balance or stamina or strength as many others.
    Thank you for your thoughtfulness and caring about us.

    • benderfitness

      You’re so welcome! I’m so happy for you to get back to working out. I have no doubt that you will add muscle and strength. Thank you for your kindness.
      <3 Melissa

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