30-Minute Knee-Friendly Leg Workout (No Lunges | No Jumping)
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- Опубліковано 24 чер 2024
- The best lower body exercises with dumbbells in a knee-friendly workout at home!
If lunges don't feel good for your knees, THIS is about to be your new favorite leg day workout! It's a lower body burnout, hitting every major muscle in the legs without ANY LUNGES.
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✨THE WORKOUT: 30-Minute Knee Friendly Leg Workout (No Lunges)✨
► EQUIPMENT: Medium to Heavy Dumbbells. I'm using 15-25 lbs. Optional mini loop resistance band.
👉My Dumbbells (affiliate link): www.torquefitness.com/#a_aid=...
*Discount Code: NMLTF5
👉My resistance bands are from Hope Fitness (affiliate link):
hopefitnessgear.com/?sca_ref=...
*Discount Code: NML
👉My oversized yoga mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
✔️8 Knee-Friendly Leg Exercises
✔️ Timed Intervals (45 seconds of work, 15 seconds rest; complete as many repetitions as you can in the timed interval)
✔️ Strict Sets (repeat each exercise x 2 sets, back-to-back)
►Workout Outline:
1️⃣ Good Morning + Calf Raise
2️⃣ Squats
3️⃣ Staggered Deadlift
4️⃣ Dumbbell Swing
5️⃣ Banded Lateral Walk
6️⃣ Wall Sit with Band
7️⃣ Fire Hydrant Lift + Kick
8️⃣ Glute Bridge + Abduction
►TIME STAMPS:
00:00 Workout Introduction
01:30 Warm Up
08:45 Good Morning + Calf Raise
10:45 Squats
12:50 Staggered Deadlift R/L
14:55 Dumbbell Swing
17:05 Banded Lateral Walk
19:30 Wall Sit w/ Band
21:45 Fire Hydrant Lift + Kick R/L
24:00 Glute Bridge + Abduction
26:30 Cool Down + Stretch
❤️ Learn more about how to do each of these leg exercises in detail in this post:
www.nourishmovelove.com/leg-w...
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👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker -- www.anrdoezrs.net/click-10075...
► lululemon strongfeel Training Shoes -- creatoriq.cc/45lT4SM
► lululemon Wunder Train High-Rise Tight -- creatoriq.cc/3BUu3CE
► lululemon Wunder Train Scoop-Neck Ribbed Tank Top -- creatoriq.cc/44u1wAr
👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- creatoriq.cc/45lT4SM
► lululemon Wunder Train High-Rise Tight -- creatoriq.cc/3BUu3CE
► lululemon Wunder Train High-Neck Cross-Back Tank Top -- creatoriq.cc/4a9h92k
► lululemon Wunder Train Strappy Racer Bra -- creatoriq.cc/3vdadlx
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⭐️ More of My BEST LEG Workouts on UA-cam:
► 10-Minute LEGS + BUTT Workout -- • 10-Minute LEGS + BUTT ...
► 20-Minute Beginner Leg Workout -- • 20-Minute Beginner Leg...
► 20-Minute Leg Workout At Home (Standing Workout) -- • 20-Minute Leg Workout ...
► 25-Minute SUPERSET Leg Workout -- • 25-Minute SUPERSET Leg...
► 30-Minute NO Lunge Leg Workout with Dumbbells -- • 30-Minute NO Lunge Leg...
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#legworkout #nolunges #lowerbodyworkout
Yes yes yes! Definitely more knee friendly leg days, and knee friendly workouts in general!!
I totally agree!!
Thanks for sharing!!
Love this workout!! I’m 60 years young ( former runner) with painful knees. This workout strengthens and stretches at the same time - really releases pain and I feel more stable in my lateral movement - such a SMART well thought out work out - no time wasted - love it!!
So glad you are loving this workout!! Thank you for choosing to sweat with us! Keep up the great work!
Thank you I need this today and every day. I didn't realize I could do a lower body workout with my bad knee. Knowing I can is amazing!
So glad you are loving this workout! I would also recommend these knee strengthening exercises -- www.nourishmovelove.com/5-best-knee-strengthening-exercises/
25 weeks pregnant and LOVE this knee friendly workout! Lunges are just not my friend right now😂😂
You are so awesome! Way to get it done!
Perfect timing as I’m approaching 8 weeks post meniscus repair surgery and want to start incorporating lower body workouts again. Thank you so much!
Way to crush this workout! Thank you for choosing to sweat with us!
I really liked this workout. Lunges tend to hurt my right knee. So this is exactly what I needed. Thank you Lindsey and Rachel❤😅
So glad you are loving this workout! Keep up the great work!
THAT WAS SOOO GOOD!🔥
You're SOO STRONG, THANK YOU SO MUCH for motivating us always & guiding us through it!!! 💪🏻
Sending you all the love!!! ❤️❤️❤️
Way to crush this workout! Keep up the great work!
This was great! Knee Friendly Leg Days are my new favorite. Thank you from Puerto Rico!
So glad you are loving this workout! Thank you for choosing to sweat with us!
Best knee friendly leg workout EVER 💞 AMAZING 💪🏾 Thanks both of you 🧡💛🧡
So happy to hear you are loving this workout! Thank you for choosing to sweat with us!!
I think it's also important to say how Lindsey is a real inspiration for feminism and resilience ! Thanks for your amazing workouts, I spend at least 4 days a week with you and Rachel working out ! You're amazing !
So glad you are loving this workout! Thank you for sweating with us!
This was great, please more knee friendly leg days!!! I dread leg day because of my knees. I get a lot of popping and snapping. Just overall discomfort, it’s hard for me to do lunges of any sort.
Something to add to the list! Here is another one to try -- www.nourishmovelove.com/10-best-lower-body-exercises/
So happy to see more knee friendly workouts - keep them coming! ❤
Greetings from Sweden! 🇸🇪
So glad you are loving this workout! Keep up the great work!!
Taking a brief interlude to say... that banded walk is FAR MORE intense than I was prepared for. 😅 I also love repeating moves in a workout to fine tune it. Thanks for another excellent workout!
Right pure fire! Way to crush this workout!
Oh my goodness I could cry. First workout where my knees were not dying!!! Please please more knee workouts or even knee training videos of how to strengthen knees!!!! This was such a great workout, I just want to do it again!!! THANK YOU ❤❤❤❤❤
So glad you are loving this leg workout! Thank you for sweating with us!
This one was one of my favs!! More of these knee friendly workouts plz! 💕
So glad you are loving this workout! You are so awesome!
I love the cue of leading with your knee for the banded lateral walks! I had never thought of it that way before and instantly felt a difference. That was such an awesome workout-thank you!
So glad you are loving this workout! Keep up the great work!
The "no lunges leg day" is one of my favourites already, I can't wait to sweat with this one!! ❤
So glad you are loving this workout! Thank you for choosing to sweat with us!
LOVED this workout!!
So glad you are loving this workout!!
Loved the longer work time so we can go heavy and the strict set format. Have a great day!
Thanks for the format! Keep up the great work!
Loved this so much! Great job, y’all!
Way to get it done!!
I loved this workout I'm recovering from a knee tibia fracture so I found this great. Can we have more please..😊❤
Here are more to try! www.nourishmovelove.com/leg-knee-injury-workouts/
Excellent!!! Love to see more Knee Friendly workouts please. I had to modify in the donkey kicks since I cant place any weight on my knees in that position but other than that modification I was able to the rest of the exercises and I feel so strong. Thank you
So glad you are loving this workout! Here is another one to try -- www.nourishmovelove.com/10-best-lower-body-exercises/ Keep up the great work!
Yes! Great leg day! Love the knee friendly workouts!
So glad you are loving this workout! Keep up the great work!
Lots of knee pain lately so this was good!
So sorry to hear about your knee pain! I would recommend adding these into your routine - www.nourishmovelove.com/5-best-knee-strengthening-exercises/
Yes yes please more knee friendly leg workouts!!
Yes we will add it to the list!
Loved this workout!!
So glad you are loving this workout! Keep up the great work!
Knee friendly but still a solid burn! Thank you for this!! Yes to more knee friendly work-outs and wrist friendly workouts too!
So glad you are loving this workout! Thank you for choosing to sweat with us!!
I loved this workout.
So glad you are loving this workout! Keep up the great work!
looking forward to more!!
YES!!
Loved this! Don’t have knee issues but I love to keep strengthening them to hopefully prevent injuries! Thank you! I love strict sets too!
So glad you are loving this new workout! Way to get it done!
I absolutely love the strict sets! Thank you for this workout- that’s flew by!
So glad you are loving this workout! Keep up the great work!
loved it !!!
Way to get it done!!
This was amazing! Thankyou ❤ more like this please! Perhaps using kettle bell too!?
Thank you for choosing to sweat with us! Something to add to the list - thanks for the feedback!
Thank you for this!!!! Saw this in the email this morning and jumped right in! 💪🏼
So glad this is great for you! Keep up the great work!
Great workout! Lunges sometimes hurt my big toe joint, so this is a great option for a sore toe also.
Way to knock it out this workout!
Great knee friendly workout! I've struggled with knee pain (minor meniscus tear) but they have never felt better than since I started following your workout programs! Thank you.
So glad you are loving this workout! Thank you for choosing to sweat with us!
This was phenomenal! I've had a sore knee and this was a great workout without hurting my knee!
Way to crush this workout!
Love this
So glad you are loving this workout! You are so awesome!
This was a GREAT workout and thoroughly enjoyed it--and so did my knees :) Like how you show the modifications during the workout. Thank you :)
Way to crush this workout!!
This one was sneaky hard. Started out like this is no big deal and once the band went on - holy bananas! So good!
Way to crush this workout! You are so awesome!
Thank you SO much for this - leg day is difficult to find because of my right knee. Looking forward to doing this later. Love from Scotland xx❤
So glad you are loving this leg workout! Keep up the great work!
This workout was fantastic! I have recently been having some knee pain (the beginnings of osteoarthritis) so not only was this workout perfect for my knees, but I appreciate learning modifications I can use in other workouts. Also, my glutes are feeling it :)
So glad you are loving this workout! Keep up the great work!
This was awesome! Thank you! 😅looking forward to more knee strengthening workouts with y’all!
Thank you for choosing to sweat with us!!
Thank you for choosing to sweat with us!
Thank you so much for a knee friendly workout. I’ve had knee issues ever since I was 13 (21 year now) and finding workouts that are good for my knees can be difficult. I had my second surgery on my right knee 2 years ago and have been struggling with getting the strength back in it but your workouts have helped me so much!!
So sorry to hear about your knee issues! I am glad this workout was helpful for you! Keep up the great work!
I loved this no lunge knee friendly workout!
So glad you are loving this workout! Keep up the great work!
Great workout
You are so awesome!
Just what I needed especially the wall sits…thank you 🙏. God Bless
Thank you for choosing to sweat with us!
Good workouts -- I like strict sets! I'd love two see strict sets with another set thrown in and/or that have us do both legs twice (vs. single leg just once). All in all, I enjoyed this! Thanks, ladies! 141
NICE WORK!
You had me at no lunges, no jumping. I had Achilles surgery and still working on stability on that leg. Lunges and jumping are put of the question.
So glad this is great for your stage of recovery!! Hang in there!!
i liked it thank you
Thank you for choosing to sweat with us!!
That was THE fastest 30 minutes ever!
YEAH! Way to get it done!
I think you read my mind. After a 14 mile hike to Mt. Wilson my right knee gave up on me. Can't wait to do this.
Yes great option!!
thank you
Thank you for choosing to sweat with us!
By doing NML workouts, I've improved my knees. I used to have so much knee pain during lunges. But after one year of work, I'm mostly knee pain-free 🎉
Love to hear this! Keep up the great work!
Awesome workout!! Was wondering if you have any workouts for tennis elbow/elbow pain 😢 snatches, curls and certain exercises hurt right now and I have no clue where to start
Way to crush this workout!! I do not have a specific workout but something we can add to the list!
Love me a wall sit!❤
YES!!
I need every day to be a knee-friendly day!
So glad you are loving this! Keep up the great work!
This workout is a new fav! Loved it for my bad hips. The burn was REEEAAALLL 🔥🍌🍌🍌🍌
So glad you are loving this workout! Keep up the great work!
Can I do a regular dead lift instead of the staggered ? I tend to lose my balance 😂😂 is it still gonna be affective to the glutes❤
Yes! Keep up the great work!
No lunges! Yay! I don't like them😄...this will be on after work...have a great day😊
YEAH! Way to get it done!!
i'm working on being flexible enough to get my knee all the way to the ground in a lunge. Not there yet but working on it.
Keep working at it! You are so awesome!
Just I’ve got my knee injury, so thank you! Can I ask what your pair of trainers are? I’ve been looking for a pair like yours. Just wondering if you can share which brand they are? 😊
If you look under the description of the workout, there are links to all the products she uses/wears.
So sorry to hear about your knee injuries! Here are the links: Shoes creatoriq.cc/45lT4SM and leggings creatoriq.cc/3BUu3CE
Thanks for sharing!
@@nourishmovelove thank you! I love your energy and workouts.
He’s more knee friendly lower body! No lunges 😂
Thanks for sharing!
Very good moves, accept for the squats, my knees did not like them at all. 😮
Way to crush this wokrout!
NO LUNGES? say no more hahahaha
YES!!
👍🙌🏼🤍
YEAH!
Bu kanalı ve seni çok seviyorum ama aralıksız konuşuyorsun ve dikkatim dağılıyor biraz daha az konuşsan olmaz mı?
Thanks
Not knee friendly
Thanks for the feedback