Transform your fitness with a knee-friendly Full Body HIIT workout! No repeat exercises and weights included. Safe, effective, and perfect for building strength and burning calories!
I used a set of 7kg/15.5 Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
There are 2 No Repeat Circuits to complete 45 secs work/15 secs rest with mini cardio & core burnouts after each circuit 20 secs work/10 secs rest
__________________________________
Circuit 1
1️⃣RDL
2️⃣Clean & Press
3️⃣Sumo Stance Good Morning
4️⃣SA Supported Row
5️⃣Overhead March
6️⃣SA Supported Row
7️⃣Alt Hammer Curl
8️⃣Deadlift to High Row
9️⃣Standing Opp Elbow to Knee Crunch
🔟 DB Knee Repeater
1️⃣Step Jack Press
2️⃣DB Knee Repeater
3️⃣Table Top Pull Through
4️⃣Bridge Tricep Extension
5️⃣SL Glute Bridge Drive
6️⃣SL Glute Bridge Drive
.
Cardio & Core Burnout
1️⃣Jog & Punch
2️⃣Star Jack
3️⃣Bear Side Toe Tap
4️⃣Flutter Kicks
5️⃣Mt Climber
6️⃣Pausing High Knees
7️⃣Reverse Plank March
8️⃣Commando Plank
.
Circuit 2
1️⃣Suitcase Deadlifts
2️⃣DB Floor Press
3️⃣Alt Arm Bentover Row
4️⃣DB Halo
5️⃣X Body Clean & Press (L) side
6️⃣O’head Tri Ext
7️⃣X Body Clean & Press (R) side
8️⃣ SA Swing
9️⃣ Kickstand Deadlift (L) side
🔟 DB Pushup Pike
1️⃣ Kickstand Deadlift (R) side
2️⃣ Straight Leg Arnold Press
3️⃣ Renegade Row
4️⃣ Half Kneeling Woodchop
5️⃣ Russian Twist
6️⃣ Half Kneeling Woodchop
.
Cardio & Core Burnout
1️⃣Clapping Leg Kicks
2️⃣Criss Cross Jack
3️⃣Side Plank Crunch
4️⃣Crab Toe Touch
5️⃣Side Plank Crunch
6️⃣Tuck Crunch
7️⃣ Half Burpee
8️⃣RunnIng Man
*Workout Complete 🔥Burn 291 calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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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.
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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
18 сен 2024
