Hi Everyone!
I have another new workout for you! This is a standing workout. The only equipment you need is a chair. I completed this workout as an interval workout, but you can also go through for reps. If you want to mix it up, do a round of each to vary the challenge.
This workout will work your lower body in all planes of motion. This recruits all of the muscles of the legs, thighs and butt during this workout. This technique helps create balance in your workout, and improve your biomechanics. Balancing strength in your body is an important aspect of protecting your joints, and ensuring you are able to maintain good form throughout each exercise.
Remember, even when you are going for time you want to ensure that you are completing each exercise with proper form. This helps you to maximize your results, while also decreasing your risk of injury.
Have fun with today’s workout! How many rounds are you going to do?
Melissa
Intervals: 15 Rounds of 10/50
Reps: Beginner: 10; Intermediate: 15; Advanced: 20
- Step Up with Kick Back-Right
- Step Up with Kick Back-Left
- Side Step Up-Right
- Side Step Up-Left
- Split Squat-Right
- Split Squat-Left
- Half Moon-Right
- Half Moon-Left
- Leg Raise-Right
- Leg Raise-Left
- Standing Leg Circles-Right
- Standing Leg Circles-Left
- Standing Knee Circles-Right
- Standing Knee Circles-Left
- Sit to Stand-Alternating
Repeat 1-3X
Optional: Pair with 20-30 Minutes Cardio of Choice
Step Up with Kick Back
Side Step Up
Split Squat: Part 1
Split Squat: Part 2
Half Moon (Modified): Part 1
Half Moon (Modified): Part 2
Leg Raise
Standing Knee Circle: Part 1
Standing Knee Circle: Part 2
Standing Leg Circle: Part 1
Standing Leg Circle: Part 2
Standing Leg Circle: Part 3
Sit to Stand: Part 1
Sit to Stand: Part 2
Thanks Melissa! I love those standing workouts. It’s perfect when our upper body needs a break!
You are the best! You live out tour creed :”Fitness Should be Free”! You live you set the example, and by all accounts you project that philosophy. You are a authentic inspiration. You may not be seeking fame but it appears that it is going to become part of your journey. When that happens please remain that strong, sensitive, athlete and person we see on your website.
Amazing workouts. With two little ones it’s hard to get to the gym but you make it so much easier. I do a workout a day, and am never bored. Thank you so much. Have lost 7 lbs in two weeks thanks to you!
This is my favorite bender workout! I can trick myself into thinking it’s easy because there isn’t any jumping but it hurts so good the next day! I would love a similar ‘burn out’ workout for upper body/arms.