Full Body WEIGHTS without Squats or Lunges

Today’s workout is a total body toning / strength training workout with WEIGHTS (technically “weight,” since you just need ONE heavy dumbbell), performed in a circuit with NO squats or lunges.  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).

Full Body WEIGHTS without Squats or Lunges from Pahla B Fitness

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!

So, grab your dumbbell and let’s get STRONG!  A brief warm up is included, making this workout perfect for beginners who want full body toning without straining their knees.

Check out the exercise breakdown below, then follow along with me in real time with the workout video.

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



Total Time:
40 minutes

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

Calories Burned:
200 – 250

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

Arm Circles
Arm Crossers
Cobra Stretch + Pike Stretch

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

30x Wide Leg Feet Up Crunches

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