45 Min Knee Friendly Strength Training (No Repeat)

Get stronger without stressing your joints! This knee-friendly, no-repeat workout hits multiple muscle groups in just one circuit, so you build strength, burn calories, and feel amazing—all without endless reps or high-impact moves. I used a a set of 5kg/10 lbs, 7.5kg/16.5 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 Repeat Circuit of Movements 40 secs work/15 secs rest _________________________________ W OR K O U T 1️⃣DB Deadlift to Bentover Row | 10kg/22 lbs 2️⃣X Leg Deadlift (L) side | 10kg/22 lbs 3️⃣X Leg Deadlift (R) side | 10kg/22 lbs 4️⃣Ground to Overhead | 7.5kg/16.5 lbs 5️⃣DB Step Jack  | 7.5kg/16.5 lbs 6️⃣SA Row (L) side | 10kg/22 lbs 7️⃣SA Row (R) side | 10kg/22 lbs 8️⃣DB Pullover | 10kg/22 lbs 9️⃣DB Z Snatch  | 7.5kg/16.5 lbs 🔟Seated Alt Arnold Press  | 7.5kg/16.5 lbs ⏸️Kneeling Alt Curls  | 7.5kg/16.5 lbs 1️⃣Kneeling Hammer Curls  | 7.5kg/16.5 lbs 2️⃣Pushup X Body Toe Touch  | 7.5kg/16.5 lbs 3️⃣Bridge Floor Press | 10kg/22 lbs 4️⃣Glute Bridge | 10kg/22 lbs 5️⃣Glute Bridge Hold | 10kg/22 lbs 6️⃣Deadlift to Upright Row 7️⃣SL Deadlift (L) side  | 7.5kg/16.5 lbs 8️⃣SL Deadlift (R) side  | 7.5kg/16.5 lbs 9️⃣DB Hang Clean & Press  | 7.5kg/16.5 lbs 🔟Arnold Press  | 7.5kg/16.5 lbs *Drink Break 1️⃣SA Tri Kick Back (L) side | 5kg/10 lbs 2️⃣SA Tri Kick Back (R) side | 5kg/10 lbs 3️⃣DB Dips | 10kg/22 lbs 4️⃣DB Alt Reverse Fly | 5kg/10 lbs 5️⃣DB Floor Row | 10kg/22 lbs 6️⃣Chest Fly | 5kg/10 lbs 7️⃣Pushup Rotation | 5kg/10 lbs 8️⃣Plank Jack 9️⃣Plank Pull Through | 10kg/22 lbs 🔟Hang Snatch | 10kg/22 lbs 1️⃣Balancing Press (L) side  | 7.5kg/16.5 lbs 2️⃣Balancing Press (R) side  | 7.5kg/16.5 lbs 3️⃣Sumo Stiff Leg Deadlift | 10kg/22 lbs 4️⃣2 DB Swing  | 7.5kg/16.5 lbs 5️⃣2 DB Knee to Elbow (L to R)  | 7.5kg/16.5 lbs 6️⃣2 DB Knee to Elbow (R to L)  | 7.5kg/16.5 lbs 7️⃣O’head March  | 7.5kg/16.5 lbs 8️⃣DB Toe Touch | 5kg/10 lbs 9️⃣DB Kayak | 5kg/10 lbs 🔟2 DB X Body Climber  | 7.5kg/16.5 lbs ⏸️Modified Devils Press  | 7.5kg/16.5 lbs . Tabata Finisher 1️⃣Side to Side High Punch 2️⃣ 3 Knee Repeater Jab 3️⃣ 3 Knee Repeater Jab 4️⃣X Body Punch Reach 5️⃣Double Butt Kicks 6️⃣Side to X Body Crunch (L) side 7️⃣Side to X Body Crunch (R) side 8️⃣Side to Side Low Punch *Workout Complete 🔥Burn 429 calories _______________________________________________________________ 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. Love the workout and want to know how you can say thanks? ➡️ Click the link below to buy me a coffee (I take mine black :) and support the channel! http://buymeacoffee.com/pennyb Follow my EXACT weekly training routine on my Garage Fitness Girl App 📲 https://garagefitnessgirl.app For more videos like this compound lift workout make sure to hit subscribe and tick the notification bell so you never miss another compound lifts dumbbells or full body strength workout https://www.youtube.com/c/PennyBarnshaw New Videos every: Wednesday Subscriber Count:215947 #kneefriendly #kneestrength #garagefitnessgirl FOLLOW ME Website: https://www.garagefitnessgirl.com Instagram: https://www.instagram.com/garagefitnessgirl/ Facebook: https://www.facebook.com/pennyfitnessfastpt/?ref=bookmarks Pinterest: https://www.pinterest.com.au/pbarnshaw/ 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