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No jumping Apartment friendly workout!

No jumping Apartment friendly workout!

I know if youre struggling with knee pain the last thing you want to be doing is jumping squats or maybe squats in general! So I put together a workout that I would do if you’re wanting a knee friendly full body workout right at home thats apartment friendly!

Minimal equipment needed! Workout details below 👇🏼

1-Renegade rows.

Stay in a squat down position (this is the only one that if you’re severely struggling with knee pain you may have to skip) and alternate rowing each dumbell. 10 reps each side.

2-RDL’s.

Keep a slight bend in your knees to target glutes or keep your knees more straight to target hamstrings. 12 reps.

3-Single leg hip thrusts.

This shouldn’t bother your knees if you have enough of a distance between you and your knees. Keep your Glutes engaged and squeeze with your glutes. 12 reps each side.

4-Overhead marches.

Press one dumbell straight overhead and with the opposite leg bring your knee to your chest and back down 10 times before switching the dumbell to the other hand and use the opposite leg to repeat this 10 more times.

5-Quad plank pull throughs.

Keep your back flat and reach through your body and pull the dumbell to the other side and repeat alternating both sides. 10 reps each side.

Save this workout and repeat all of these exercises back to back with no rest for a HIIT workout.

Rest for 2-5 minutes and repeat 2-3x!

#Lemon8partner #workouttips #hiitworkout #homeworkout #kneefriendlyworkout

2025/5/21 Edited to

If you're looking for an effective workout that respects your knees while being suitable for confined living spaces, here's an ideal routine. No jumping means less impact, making it easier on your joints, especially when dealing with knee pain. 1. Start with Renegade Rows: This requires maintaining a squat position while you alternate rowing dumbbells. It's great for strengthening your back and arms. 2. RDLs (Romanian Deadlifts) help in toning your hamstrings and glutes. With a slight bend in your knees and back straight, you can target these muscles effectively. 3. For Single Leg Hip Thrusts, ensure your knees are safe with enough space, engaging your glutes for better strength. 4. Overhead Marches allow you to work on stability and shoulder strength while you lift a dumbbell and coordinate movements with your legs. 5. Quad Plank Pull Throughs require you to stabilize your core while pulling a dumbbell across your body, enhancing strength and focus. By incorporating these exercises into a HIIT format without rest, you can achieve a solid workout that's easy on the knees yet highly effective.

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