Build total body strength in this 30-Minute Full Body Workout for Leg/Knee Injury!
If you’re recovering from a knee injury (like me!) and need modifications… this is for you!
You can modify if needed or increase the intensity. Your workout, your choice!
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THE WORKOUT: 30-Minute Full Body Workout for Leg/Knee Injury
► EQUIPMENT: Medium-to-Heavy Set of Dumbbells, Mini Loop Resistance Band + Optional Ankle Weights + Chair
I recommend 8-25 lbs depending on your fitness level. I’m using 10-15 lbs in this workout video.
My ankle weights are from Amazon (affiliate link): https://amzn.to/3VI6EMd
My resistance bands are from Hope Fitness (affiliate link): https://www.hopefitnessgear.com/?ref=NML
*Discount Code: NML
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
5 Circuits
3 Moves Per Circuit (A/B/A format -- so you repeat move 1 for move 3)
Timed Intervals (perform move A for 30 seconds of work, 10 seconds rest and perform move B for 45 seconds of work, 10 seconds rest)
Repeat each circuit x 2 sets
►Best Exercises for a Leg/Knee Injury
1⃣ CIRCUIT ONE: ARMS
A: Dumbbell Punches
B: Plank Walk Out Push Up
A: Dumbbell Punches
2⃣ CIRCUIT TWO: LEGS
A: Prone Rear Leg Lift, R (OR Single Leg Deadlift)
B: Bent Knee Lift + Kick OR Single Leg Squat, R/L
A: Single Leg Deadlift, L (OR Prone Rear Leg Lift)
3⃣ CIRCUIT THREE: ARMS
A: Single, Single, Double Back Rows
B: Single, Single, Double Bicep Curls
A: Single, Single, Double Back Rows
4⃣ CIRCUIT FOUR: LEGS
A: Standing Single Leg Side Leg Lift, R
B: Seated Band Abduction
B: Standing Single Leg Side Leg Lift, L
5⃣ CIRCUIT FIVE: TOTAL BODY
A: Single Arm Row + Clean + Press, R
B: Calf Raises
A: Single Arm Row + Clean + Press, L
►TIME STAMPS:
00:00 Workout Introduction
02:05 Warm Up
05:05 Circuit 1
10:40 Circuit 2
16:30 Circuit 3
22:00 Circuit 4
27:55 Circuit 5
33:30 Cool Down + Stretch
Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
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WEARING (affiliate links):
► strongfeel Training Shoes — https://creatoriq.cc/3TP69hl
► Base Pace Leggings — https://creatoriq.cc/3DH1SrW
► Invigorate Training Tank Top — https://creatoriq.cc/3BU9m9o
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MORE of My Seated/Chair Workouts on YouTube:
► 5-Minute Seated Abs (Intense Ab Workout) -- https://youtu.be/TDytJwEhgtc
► 30-Minute Seated Arms - https://youtu.be/Ngk67YtHRb8
► 30-Minute Arms and Abs Workout (Standing or Seated Workout) -- https://youtu.be/at1HZeMPLdk
► 30-Minute Full Body Dumbbell Workout -- https://youtu.be/cryLopc5PZ0
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#fullbodyworkout #kneepain #strengthworkout