Are you ready to sweat? Good, because we’re gonna. Today’s KNEE-FRIENDLY workout includes generous helpings of both LOW IMPACT cardio and body-shaping STRENGTH work in challenging intervals.
Here are the FAST FACTS: ALL levels | ALL standing, NO jumping, NO repeat, NO squats or lunges | DUMBBELLS | BURN 175 – 200 calories | PUSH day | INCLUDES warm up + cool down
** Disclaimer: please see your doctor about YOUR specific knee pain for diagnosis and treatment, and follow the advice of your health care provider and/or physical therapist
I’m demonstrating this one as a PUSH day, with a fast pace and heavy-for-me dumbbells. You, of course, are always welcome to make the day your own! Learn how to make this workout work for YOUR goal (weight loss or body-shaping)! Download my free 5-page information resource here: https://pahlabfitness.com/make-your-workout-work/
This super efficient and effective workout gives you all the bang for your 30-minute buck, with FUN cardio moves and complex strength work. It’s perfect for women over 50, because we’re increasing our endurance, building strong muscles and bones, improving our heart health and boosting our metabolism.
All this, and there’s NO squatting, jumping or lunging, so it’s safe for your knees, too.
SHOPPING INFO:
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Check out the list of exercises below, then follow along with me in real time with the full length video.
Can’t see the workout? Click here to watch it on YouTube: https://youtu.be/aXSfy1_Ot44
SET UP:
The interval timer is set for 40 seconds; there is NO REST and no repeating any of the exercises
WARM UP
EXERCISES:
- Rainbow Kicks
- Double Knees
- Middle Skips
- Peek-a-Boo High Knees
- Deadlift Front Raises
- Back Step Side Raises
- Windmill Tapbacks
- Toy Soldiers
- Reach Across Crunch
- Cheerleader Kicks
- Front Kick Curls
- High Knee Twists
- Bent Over Flys
- Side Kick Delt Raises
- Forward Hinge Arm Flappers
- Letter Ks
- Kick Jacks
- Punch Down Switch Foot
- Butter Churns
- High Knee Press Ups
- Triangles
- Step Back Punch Outs
- Standing Cross Body Crunches
- Star Balance
- Ding Dongs
- Big Arm Side Shuffles
- Dancing Xs
- Leg Twister Jacks
- Can Cans
- Booty Kicker Jacks
- Good Mornings
- Triceps Pull Downs with High Knees
- Step Backs with Twisting Punch
- Side Kick Press Ups
- Side Bend with Cross Body Knee Touch
- Drinky Birds
FINISHER:
Weighted Half Jacks
COOL DOWN STRETCHING
SUGGESTED STACKING WORKOUT: https://youtu.be/AVS7sAyOZ-Y
😅 EXTENDED COOL DOWN: https://youtu.be/V2CTHi7R6Pc
Thanks for working out with me! Be sure to LIKE, COMMENT and SHARE the video with your friends!