Get ready for a 30-minute knee-friendly workout that’s easy on the joints but tough on your muscles! This no-repeat, no-jumping routine uses dumbbells to target all major muscle groups with low-impact exercises. Perfect for strengthening your body without knee strain!
I used a set of 6kg/13 lbs, 8kg/17.5 lbs, 10kg/22 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
Complete the no repeats are always circuit of movements 35 secs work/15 secs rest
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WORKOUT
1️⃣Kickstand Deadlift (L) side | 10kg/22 lbs
1️⃣Kickstand Deadlift (R) side | 10kg/22 lbs
2️⃣Skier Swing | 8kg/17.5 lbs
4️⃣Alt Arnold Press | 8kg/17.5 lbs
5️⃣Bentover Row to Upright Row | 8kg/17.5 lbs
6️⃣Hang Snatch Switch | 10kg/22 lbs
7️⃣1 1/2 Stiff Leg Deadlift | 10kg/22 lbs
8️⃣Alt Chest Press in Hollow Hold | 8kg/17.5 lbs
9️⃣DB Tuck Crunch | 8kg/17.5 lbs
🔟DB Heels Up Glute Bridge | 10kg/22 lbs
1️⃣Pushup Renegade Row | 10kg/22 lbs
2️⃣Alt X Body RDL | 10kg/22 lbs
3️⃣Hammer Curl | 6kg/13 lbs
4️⃣Snatch to Windmill (L) side | 6kg/13 lbs
5️⃣Snatch to Windmill (R) side | 6kg/13 lbs
*Drink Break
1️⃣RDL | 10kg/22 lbs
2️⃣Hang Clean & Press (L) side | 10kg/22 lbs
3️⃣Hang Clean & Press (R) side | 10kg/22 lbs
4️⃣DB Swing & Switch | 10kg/22 lbs
5️⃣Good morning | 10kg/22 lbs
6️⃣Switch Row | 10kg/22 lbs
7️⃣DB Alt High Knee Pulldown | 8kg/17.5 lbs
8️⃣Plank DB Pull Through | 10kg/22 lbs
9️⃣Pullover to Situp | 8kg/17.5 lbs
🔟DB G2O | 10kg/22 lbs
1️⃣O’head Tricep Extension | 10kg/22 lbs
2️⃣Lateral Raise to Abduction (L) side | 6kg/13 lbs
3️⃣Lateral Raise to Abduction (R) side | 6kg/13 lbs
4️⃣X Body Curls | 6kg/13 lbs
5️⃣2 DB Swing | 6kg/13 lbs
.
Tabata Abs - 1 x 20 secs work/10 secs rest
1️⃣DB Side Plank Hold (R) side | 6kg/13 lbs
2️⃣DB Russian Twist | 6kg/13 lbs
3️⃣DB Side Plank Hold (L) side | 6kg/13 lbs
4️⃣DB Scissors | 6kg/13 lbs
5️⃣DB Ab Slam | 6kg/13 lbs
6️⃣DB Side to Side Abs | 6kg/13 lbs
7️⃣X Body Climber to Leg Lift (L) side
8️⃣X Body Climber to Leg Lift (R) side
*Workout Complete 🔥Burn 246 Calories
**Total calories burned will vary depending on your body composition, workout intensity, and fitness level.
Like the music? Find my playlist with the music I've used here:
https://share.epidemicsound.com/ayddbl/?playlist=uizxzo5h5evkgdfjx95ikb8w2wufj3ky
And, if you sign up to Epidemic Sound through the playlist link, you'll get 7 days for free!
I recommend these Amazon Products:
Large Exercise Mat:https://amzn.to/3sIpRUq
15 Pounds Dumbbells:https://amzn.to/46kpPzP
20 Pounds Dumbbells:https://amzn.to/3sIpwB8
30 Pounds Dumbbells:https://amzn.to/3QC3isM
3 Tier Gym Rack:https://amzn.to/3G4ctNq
A Frame Gym Rack:https://amzn.to/3MJMQWh
Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you.
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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
Thank You For Following Along
Penny xo