Day 13 HIIT Strength | No Lunges No Squats Workout | Knee Friendly

Improve your fitness without squats or lunges! Just press play on this Knee-Friendly Legs and Abs Workout for a joint-friendly, pain-free way to sculpt and strengthen your lower body and core! You’ll need a variety of dumbbells to complete this workout. I used 1 x 5kg/11Lbs , 1 x 7kg/15.5Lbs,10kg/22Lbs,2 x 12.5kg/27.5lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level There are 2 circuits to work through. Complete 2 sets of each exercise 35 secs work/15 secs rest before moving onto the next exercise. ______________________________________ Circuit 1 1️⃣Sumo Deadlift 2️⃣Single Leg Deadlift (L) Side 2️⃣Single Leg Deadlift (R) Side 3️⃣Standing Abduction (L) Side 4️⃣Standing Abduction (R) Side 5️⃣Glute Bridge 6️⃣Hamstring Runner . Circuit 2 1️⃣RDL’s 2️⃣Russian Swing 3️⃣SL Glute Bridge Drive (L) Side 4️⃣SL Glute Bridge Drive (R) Side 5️⃣Frog Pumps 6️⃣Clam Shell (R) Side 7️⃣Clam Shell (L) Side . Abs x 20 rounds 20 secs work/10 secs rest 1️⃣Extended Reverse Crunch 2️⃣Supported Bicycles 3️⃣Alt Clap V Situp 4️⃣Bent Knee X Body Crunch *Workout Complete 🔥Burn 211 Calories **Total Calories burned will vary depending on your body composition, workout intensity and also fitness level. Level up your training with the Garage Fitness Girl App 📲Save 44% when you purchase an Annual Subscription https://garagefitnessgirl.app Sweat in style with my exclusive Garage Fitness Girl merchandise and apparel https://garage-fitness-girl.creator-spring.com 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 For more videos like this make sure to hit subscribe and tick the notification bell so you never miss another https://www.youtube.com/c/PennyBarnshaw New Videos every: Monday & Friday Subscriber Count:187,790 #kneefriendly #nosquatworkout #garagefitnessgirl MY GO-TO GEAR & FAVOURITE THINGS I USE (When available, I use affiliate links and may earn a commission at no additional cost to you) KETTLEBELLS I USE: https://kettlebellkings.com?afmc=h0 Use Code: GarageFit10 for 10% off DUMBBELLS I USE: https://www.againfaster.com.au/?referral=garagefitnessgirl Use Code PENNY10 for 10% off when you spend over $100 PROTEIN POWDER: (Tropeaka Vanilla Lean & Chocolate Pump) https://t.cfjump.com/70577/t/67104 MUSIC: *Try it FREE for 30 Days https://www.epidemicsound.com/referral/ayddbl/ CAMERA: https://geni.us/ym0MO (Amazon Link) LENS: https://geni.us/2do6u3 (Amazon Link) TRIPOD: https://geni.us/Euk4 (Amazon Link) MICROPHONE: https://geni.us/Dnyp (Amazon Link) STUDIO LIGHTS: https://geni.us/F03t (Amazon Link) CHECK OUT MORE OF MY FAVOURITE THINGS: https://garagefitnessgirl.com/favorites/ 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