30 Minute No Repeat Full Body Workout | KNEE FRIENDLY | No Squats/No Lunges
Press play on this Squat-Free, Lunge-Free, Full Body Workout designed to protect your knees, strengthen your body and keep your joints happy and healthy!
I used a set of 3kg/6.5lbs,5kg/11Lbs,7kg/15lbs & 10kg/22lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
Complete each exercise in the no repeat circuit for 40 secs work/15 secs rest
______________________________________
Circuit 1
1️⃣Suitcase Deadlift 10kg/22lbs
2️⃣Alt Arm Hang Snatch 7kg/15lb
3️⃣RDL to Curl 7kg/15lb
4️⃣SA Press to Abduction (L) side 5kg/11Lbs
5️⃣Straight Arm DB Hold with Alt Kick 5kg/11Lbs
6️⃣SA Press to Abduction (R) side 5kg/11Lbs
7️⃣DB Jack 5kg/11Lbs
8️⃣Lateral Raise to Alt High Knee 3kg/6.5lbs
9️⃣Deadlift to Front Raise 5kg/11Lbs
🔟Alt Punches 3kg/6.5lbs
1️⃣See Saw Row 5kg/11Lbs
2️⃣2 DB O’head Tri Extension 5kg/11Lbs
3️⃣Skier Swing 5kg/11Lbs
4️⃣Standing DB Oblique Crunch (L) side 3kg/6.5lbs
5️⃣Standing DB Oblique Crunch (R) side 3kg/6.5lbs
*30 second drink break
1️⃣Sumo Stiff Leg Deadlift to Curl 7kg/15lb
2️⃣Double Arnold Press 5kg/11Lbs
3️⃣Deadlift to Reverse Fly 5kg/11Lbs
4️⃣Bicep to Hammer Curl 5kg/11Lbs
5️⃣Balancing Supported Row to Kickback (R) side 5kg/11Lbs
6️⃣Rainbow DB Lateral Step 5kg/11Lbs
7️⃣Balancing Supported Row to Kickback (L) side 5kg/11Lbs
8️⃣Double DB Swing 5kg/11Lbs
9️⃣Chest Press to Leg Lowers 5kg/11Lbs
🔟Bridge Tri Extension 5kg/11Lbs
1️⃣Seated Snatch 5kg/11Lbs
2️⃣DB Ab Slam 5kg/11Lbs
3️⃣DB Frog Pumps 5kg/11Lbs
4️⃣DB Donkey Kick (R) side 5kg/11Lbs
5️⃣DB Donkey Kick (L) side 5kg/11Lbs
.
Abs Finisher (20 secs work/10 secs rest)
1️⃣Slow Bicycle Crunch
2️⃣Side Plank Hip Dip (L) side
3️⃣ X Body Climber to Blast Off Plank
4️⃣Side Plank Hip Dip (R) side
*Workout Complete 🔥Burn 267 Calories
.**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
I recommend these Amazon Products:
Large Exercise Mat:https://amzn.to/3sIpRUq
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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
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