Full Body WEIGHTS without Squats or Lunges - Beginner workout - Total body toning with one dumbbell - No squats no lunges - Knee friendly - Full length home workout from Pahla B Featured Image

Full Body WEIGHTS without Squats or Lunges

I’ve decided I should do this Viewer’s Choice thing more often, because you guys really came up with some fantastic ideas!  🙂  This one was particularly tough for me (in a good way) to design, because it stretched my skills as a trainer.  Specifically, as a trainer who loves squats and lunges.

But of course I know that squats and lunges can feel very hard on your knees.  So it’s important to offer you exercises that help strengthen your quads and hamstrings (thighs), along with your glutes (butt), without straining your knee joints.  And, my friend, this workout does exactly that!

This is a total body toning / strength training workout, performed in a circuit style that is fairly accessible for beginners.  It’s all floor / mat work, with no transitions up and down, but also no plank positions (other than the warm up, which can be modified).

Many thanks to S Thomas, whose suggestion (via YouTube comment) was voted into the Top 8!

Check out the full breakdown below.

Full Body WEIGHTS without Squats or Lunges - Beginner workout - Total body toning with one dumbbell - No squats no lunges - Knee friendly - Full length home workout from Pahla B

Grab your dumbbell and let’s get STRONG! No squats, no lunges, all knee friendly mat / floor exercises. A brief warm up is included, making this workout perfect for beginners who want full body toning without straining their knees.

Level:
BEGINNER+ (Level 3)

Equipment:
One Heavy DUMBBELL

Total Time:
40 minutes

Warm Up + Cool Down:
INCLUDED + LINKED
Cool Down: https://youtu.be/Si2h_AafDB0

Calories Burned:
200 – 250

Workout Set Up:
CIRCUIT – complete each exercise 10x, repeat the circuit 3x

WARM UP:
Arm Circles
Arm Crossers
Cobra Stretch + Pike Stretch

MAIN WORKOUT:
Press Ups with Lat Pullovers
Side Lying Press Ups
Weighted Bridges
Russian Twists
Lying Rear Leg Lifts

FINISHER:
30x Wide Leg Feet Up Crunches

Can’t see the video below?  Click here to watch it on YouTube:  https://youtu.be/kSRsDNln0xQ

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