30 Minute No Squat & No Lunges Leg Workout | KNEE FRIENDLY | Dumbbells & Mini Band
Vložit
- čas přidán 25. 08. 2024
- This knee friendly workout will target your legs and glutes minus the squats and lunges.
You’ll need a chair/wall + heavy mini band + a variety of dumbbells to complete this workout. I used a set of 10kg/22.5Lbs + 15kg/32.5Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level
How it’s done: Complete each circuit for 2 rounds. Complete exercise 1 & 2 for 50 secs work/20 secs rest. Complete Exercise 3 & 4 for 35 secs work/10 secs rest
______________________________________
Circuit 1
1️⃣RDL’s
2️⃣Good Morning
3️⃣Banded Donkey Kick
4️⃣Banded Donkey Kick
.
Circuit 2
1️⃣Sumo Deadlift +Pulse
2️⃣Russian Swing
3️⃣Standing Abduction
4️⃣Standing Abduction
.
Circuit 3
1️⃣Single Leg Deadlift
2️⃣Single Leg Deadlift
3️⃣Glute Bridge
4️⃣Banded Glute Bridge Abduction
.
Tabata Finisher x 2 Rounds 20/10
1️⃣Fire Hydrant Kicks
2️⃣Fire Hydrant Kicks
3️⃣Reverse Plank Crunch
*Workout Complete Burn 223 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 garagefitnessg...
Sweat in style with my exclusive Garage Fitness Girl merchandise and apparel garage-fitness...
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! buymeacoffee.co...
For more videos like this strength workout for women make sure to hit subscribe and tick the notification bell so you never miss another strength training at home or strength training for women over 40
/ pennybarnshaw
New Videos every: Tuesday & Friday
Subscriber Count:165,105
#nosquats #legworkout #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)
WORKOUT MAT: lddy.no/w7fm . Use code: garagefitnessgirl10 for $10 off
KETTLEBELLS I USE: kettlebellking...?afmc=h0
Use Code: GarageFit10 for 10% off
DUMBBELLS I USE:
www.againfaste...
Use Code PENNY10 for 10% off when you spend over $100
PROTEIN POWDER: (Tropeaka Vanilla Lean & Chocolate Pump)
t.cfjump.com/7...
MUSIC: *Try it FREE for 30 Days
www.epidemicso...
CAMERA: geni.us/ym0MO (Amazon Link)
LENS: geni.us/2do6u3 (Amazon Link)
TRIPOD: geni.us/Euk4 (Amazon Link)
MICROPHONE: geni.us/Dnyp (Amazon Link)
STUDIO LIGHTS: geni.us/F03t (Amazon Link)
CHECK OUT MORE OF MY FAVOURITE THINGS: garagefitnessg...
FOLLOW ME
Website: www.garagefitn...
Instagram: / garagefitnessgirl
Facebook: www.facebook.c...
Pinterest: www.pinterest....
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
Do you enjoy working your legs without having to do squats or lunges? Let me know if you want more of these Knee Friendly workouts on the channel :)
❤❤❤
Exactly,dear!🙏💚
Omg!!! This was PERFECT ❤❤❤❤ I do like squats and lunges but these exercises are amazing!! Yes, please do more workouts like this!!! ❤️❤️😘😘
Yes please! I always look go the others you have provided!
There is a new exercise that combines a lunge and a crunch -. LUNCH!
I recently found your channel and love your workouts. Would love more squat and lunge free ones. My knees can’t handle it. Thank you!
PLEASE add more like this to the playlist! It is such a good workout and my knees thank you very much lol
My legs are shaking! It doesn’t seem like it’s going to be hard but it’s a sneaker!!!! Thanks penny. I love your muscle focused workouts
Love this knee friendly workout! Please can you upload an ankle weight workout too!😊
Penny- as a person who has had knee surgery and occasional flare-ups- yes please more weight training with no knees- squats/lunges etc. Makes it easier to keep doing some workouts when the knee is crabby. Thank you!!!😀😀
Love repeating this one.
Good to know!! Have to make something similar 🫶
My second time enjoying this work out. More knee friendly lower body and knee friendly HIIT workouts please.
Perfect timing! My knee has been killing me so I’ve been avoiding leg day!
So happy I could help!
Thanks, Penny. A great mix of exercises. You're a Star! 😊
Appreciate that Shirley 🙏🙏
BRILLIANT my dodgy knees really appreciated this workout , think my glutes will be saying ' hello ' tomorrow 💥💥💥💥 thanks Penny💐🙋🍑
Wonderful! I bet they will be too!
This is now another favorite leg workout!
Thank you for this amazing workout build creatively avoiding standard squat and lunges, but still tough and challenging. I wish there were more of these for legs and full body.
Yes!!!!! No lunges! I need a lunge break :)
Hope you like this one!
Hello
Thank you Penny , I love so much your videos, I hurt my knees , with this video I can do it.
I’m so happy I can help!
Yes please ❤
More knee friendly
More to come!
I recently sprained my knee so I was happy to have a knee-friendly workout so I wouldn't have to miss as much on leg day. It was a nice option to have. Thanks!
So happy I could help ❤️
Can't wait to try this tomorrow! Right knee is proper playing up. Thanks for the variety of workouts Penny 🙏 Awesome as always x
Hope this one helps Jayne! No pressure on the knees in this one 💪
Love these knee friendly workouts, thank you!
So great to find a workout that is knee-friendly but still feels like you're getting something done!
So happy you had a great workout!
I appreciate the variety of content you offer us that suits everyone 👏👏
Love it! Love it! Love it! Thank you Penny ❤🔥
Yay!! So glad 🙏🙏
Such a great alternative lower body workout for those of us who have knee issues. Thank you!
Whew! That was tough but great. Please keep adding the knee friendly, no squats, no lunges workouts. Thanks for helping me sweat today!
I absolutely will!
This was a great workout. Just recently was told by my orthopedic physician that I should avoid squats and lou ches and thisnworkout is perfect! Thank you
this was amazing. my legs are burning !!!
Been dealing with some knee discomfort so totally Loving your knee friendly workouts ❤ Thank you, Penny ❣️
Keep sharing good work
Perfect leg day with no pain. Loved it❤❤
Great workout for the legs...
More like this please!!!
Bloody brilliant Penny. Really was easy on my knees. Ty babe!
I loved this one!
love the knee friendly workouts! advanced osteoarthritis in the knees, means even the butt kicks and reverse planks don’t feel great. keep ‘em coming!
YES PLEASE Penny! My knees thank you 🙏🏼 Thank you for your amazing workouts. Loving you all the way from 🇨🇦
New Knee Friendly up in April!
Love this knee friendly exercise.
Excellent way to present all these exercises.
It was great! Can you please do some workouts for legs/ gluts with ankle weights and boody bands together as well? Thank you 😊 ❤
Great suggestion! Will add something to the ‘To Do’ list
Espectacular workout!!! Me ha encantado!!!He sufrido de una tendinitis de rodilla y era justo lo que necesitaba para hacer ejercicio sin dañar mi rodilla
Saludos desde argentina ❤ por mas vídeos como estos !!!
Thank you! So glad I could keep you moving without pain!
Perfect workout for legs and lungs 👏
damaged cartilage behind the knee cap) I really appreciate this workout and would love to see more of this please❤
Loved this ankle friendly workout
Thanks Penny for this no squats and no lunges workout great for my mild arthritis knees. Please post more of these types of lower body workouts.
Will do! Have a knee friendly HIIT coming soon!
I don’t use a barbell but for some reason these are really challenging 😮❤
Thank you for this amazing workout build creatively avoiding standard squat and lunges, but still tough and challenging. I wish there were more of these for legs and full body.👍👍👍👍
Perfect leg 🦵 workout,without pain,superb
Love this knee friendly workout 💪
Love this knee family
loved it!
❤❤
This 30 minutes workout makes fit.
Hi Penny, will you please do more knee friendly workout videos? I recently injured my knee and I have already done all your knee friendly workouts and is in need of more. Thanks in advance 💪🏾❤
What a fabulous workout! Gym lover 😍
Thanks Penny - I love knee friendly workouts - years of running have taken its toll - this one was great - more please 👍
I have a knee friendly coming out this month ☺️
That's fantastic I'll definitely join in on that one - looking forward to it already. Take care and have fun Nxx
Thank you for your channel and Insta, I am loving them! Got a dodgy knee atm so was especially happy to find workout with no lunging or squats ❤️
So happy I could help! New Knee Friendly workout up next week for you too!
Love this knee friendly workout 😊😊
Knee friendly workout, very well done
Yes more knee friendly workouts. I love your exercises!❤
Thank you so much ☺️
Thanks for this one Penny. Since the doctor told me to stop doing squats and lunges I’ve neglected my legs, so this is a real help
First time here. Great knee friendly workout.
I can't believe how much you conveyed in such a short time. Incredible!
Enjoy your whole workout definitely gonna add this is routine
Love this workout 👍... It's knee friendly and pain free💪
🎉🎉🎉hooray! A workout that doesnt injure my hips!! Thank you
You're so welcome!
More of this kind of work out please.
Wao ammazing
Perfect leg day with no pain
Thanks! This was just what I was looking for! My knee has been bothering me, but I still want to build strength, so this was just the ticket!
I have a great Knee Friendly, All Standing, HIIT Strength Workout up for you next Friday too! Perfect for not so happy knees!
I loved this workout!!!
This workout is much needed
Thank you for this amazing workout build creatively
Brilliant workout. I hurt my knee ice skating and this helped get me back into lower body workouts. Thanks
Excellent! I’m so glad I could help 💪
Good workout
Nice work
Nice workout❤
Loved this no squat/lunges format! More please :)
Superb friendly workout
Your exercise moves are awesome.
Yeah it's very enjoyable, thanks again
I keep going back to this knee friendly workout. Thank you😍
So glad it helps!
Perfect practice and health help👌
Great mix of exercise
Perfect leg day with no pain.. amazing love it
Obrigado! Ótimo treino pra quem está com dores nos joelhos e nao pode deixar de treinar suas pernas e quadris! Adorei ❤️❤️❤️
So healthy muscle exercises
This is amazing workout 👏
Excellent outwork
Amazing workout for legs ❤❤
Love this great work out
Your videos help me a lot
Yes very very good information
Loved it. Just the right level for me. I feel like I've worked hard, am a bit out of puff but I'm not collapsing. My dodgy is fine, didn't feel it twinge at all and my legs have had a really good workout. Penny you are just fab and so motivating. I really look forward to our sessions. For me just keep doing what you are doing. i love the variety and new moves keep popping up. If I choose to do sessions that are not specifically knee friendly (because, quite frankly, I love them all!) I just adapt some of the exercise. Thanks very much. Keep going. 😊💪xxx
Love this work
Perfect exercise
Wao
Well done penny
Motivational exercise 👍
Fun and joy with work
Excellent workout
Fantastic workout
Zabardast
perfect work out