35 Min Standing Knee Friendly Strength Workout | No Repeat

Build total-body strength without stress on your knees in this 35-minute all-standing strength workout. With two no-repeat circuits, you’ll lift, tone, and strengthen from head to toe — no floor work, no jumping, just pure strength and confidence. I used a set of 3kg/7.5 lbs, 6kg/12.5 lbs, 8kg/17.5 lbs, 12.5kg/27.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. __________________________________________________________________________ 💪 EQUIPMENT NEEDED: ~Dumbbells ~Floor mat ~Optional: water, towel, space to move! _________________________________________________________________________ ⏱ FORMAT: ~no repeat format ~timed intervals - 45 secs work/15 secs rest ~ Fun Finisher ~35 minutes total including warm-up & cool-down 🔥 Burn: ~253 calories (approx.) ________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “Functional Strength Training” or “Weight Training” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS: Circuit 1 1️⃣Alt Bicep Curl | 8kg/17.5 lbs 2️⃣Deadlift to Row | 12.5kg/27.5 lbs 3️⃣Step Jack Press  | 8kg/17.5 lbs 4️⃣Skier Swing  | 8kg/17.5 lbs 5️⃣Kickstand Deadlift (L) side | 12.5kg/27.5 lbs 6️⃣Kickstand Deadlift (R) side | 12.5kg/27.5 lbs 7️⃣Overhead March  | 8kg/17.5 lbs 8️⃣SA Row to Kickback (L) side | 6kg/12.5 lbs 9️⃣SA Row to Kickback (R) side | 6kg/12.5 lbs 🔟G2O  | 8kg/17.5 lbs 1️⃣Good Morning | 12.5kg/27.5 lbs 2️⃣Halo  | 8kg/17.5 lbs 3️⃣Knee Repeater Combo (L) side  | 8kg/17.5 lbs 4️⃣Knee Repeater Combo (R) side  | 8kg/17.5 lbs . Circuit 2 1️⃣Alt Front Raise | 6kg/12.5 lbs 2️⃣Deadlift to Upright Row  | 8kg/17.5 lbs 3️⃣Side to Side Hammer Curl | 6kg/12.5 lbs 4️⃣Alt Arnold Press  | 8kg/17.5 lbs 5️⃣Kickstand Deadlift March | 12.5kg/27.5 lbs 6️⃣X Body Crunch  | 8kg/17.5 lbs 7️⃣1 1/2 Bicep Curl | 6kg/12.5 lbs 8️⃣X Body Clean & Press (L) side  | 8kg/17.5 lbs 9️⃣X Body Clean & Press (R) side  | 8kg/17.5 lbs 🔟 Row & Switch  | 8kg/17.5 lbs 1️⃣Alt Woodchop  | 8kg/17.5 lbs 2️⃣DB Swing & Switch | 12.5kg/27.5 lbs 3️⃣Windmill (L) side | 6kg/12.5 lbs 4️⃣Windmill (R) side | 6kg/12.5 lbs . 🧨 Finisher - (20 secs work/10 secs rest) 1️⃣Standing DB Punch | 3kg/7.5 lbs 2️⃣SL Deadlift to Knee Drive Hop (L) side 3️⃣SL Deadlift to Knee Drive Hop (R) side 4️⃣Ground and Pound | 3kg/7.5 lbs *Workout Complete 🔥Burn 238 Calories ________________________________________________________________ 💌 WANT A PLAN TO FOLLOW? Grab my FREE monthly workout calendar and get fresh, structured training delivered right to your inbox — every single month. 👉 https://mailchi.mp/garagefitnessgirl/workout-calendar ________________________________________________________________ 🛒 SHOP MY GEAR (Affiliate Links): Dumbbells I Use: https://amzn.to/4l9yIET Floor Mat: https://amzn.to/44kBVKp 🎧 Like the music? Check out my Epidemic Sound playlist here: https://share.epidemicsound.com/ayddbl/?playlist=mj6vjm64phwwhdna5ypowdikg2pfbl4h ________________________________________________________________ 📲 STAY CONNECTED: YouTube: https://youtube.com/@garagefitnessgirl?si=pbuphPYWhgj4emWP Instagram: https://www.instagram.com/garagefitnessgirl/ Website: https://www.garagefitnessgirl.com Inner Circle (Ad-Free Early Access): https://www.youtube.com/channel/UCofomcxxyhNuZ6qeHzInm3Q/join ________________________________________________________________________________________________ 💬 Drop a comment below: 👉What surprised you most about this all-standing workout — how challenging it was, how strong you felt, or how good your knees felt afterward? #kneefriendly #strengthworkout #garagefitnessgirl