Live stream preview

Watch this video and more on Millionaire Hoy Pro

Watch this video and more on Millionaire Hoy Pro

Subscribe

Already subscribed? Sign in

30 Minute Knee-Friendly Lower Body Workout (No Lunges or Squats) (Music)

DAILY PICKS ESSENTIALS (Updates Daily) • 12-Nov-2025
4 comments

Equipment Needed: Dumbbells + Mat + Wall
Level: Intermediate
Calories Burned: 374
Weights Used: 20lbs [9kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kick Pull-Backs
02 - S2S Hurdle Steps
03 - Standing Twists
04 - Windmill Sweeps
05 - Wall Leg Swings L
06 - Wall Leg Swings R

01 - RDL Clean Calves
02 - S2S DB Glutes Push-Offs
03 - B-Stance RDLs L
04 - B-Stance RDLs R
05 - Glutes Stabbers
06 - Hip Thrust Pulses
07 - Rainbow Sweep Hydrants L
08 - Rainbow Sweep Hydrants R
09 - Dual Ham Swings
10 - F2B Bull Rush Kick-Backs L
11 - Wall Balance Hams L
12 - F2B Bull Rush Kick-Backs R
13 - Wall Balance Hams R
14 - DB Hip Thrusts
15 - ISO Leg Hip Thrusts L
16 - ISO Leg Hip Thrusts R
17 - Winding Bridge Thrusts
18 - DB 1-2 Gravity Steps
19 - Good Morning Calves Raises
20 - ISO DB Swings
21 - GRND Side Step Calves
22 - RDL Mud Walks L
23 - RDL Mud Walks R
24 - DB Wall Sits

Cool-Down
01 - Standing Knee Hugs
02 - The Windmills
03 - Cat Cow
04 - Pin the Needle
05 - Walk the Dog
06 - Lying Ham Pulls L
07 - Lying Ham Pulls R

My HR stats:
https://flow.polar.com/shared2/7e9b1d63547835db0edd6affcda6451b
Tip Us: https://buymeacoffee.com/millionairehoy

Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.

Tags
2025, 30-35 Min, Strength, Low Impact, No Burpees, LITE, Intermediate, Lower Body, Dumbbells, Wall, Music

Up Next in DAILY PICKS ESSENTIALS (Updates Daily)

  • 35 Minute Full Body Hyper Hi-Low Abs ...
    36:23
    35 Minute Full Body Hyper Hi-Low Abs ...

    35 Minute Full Body Hyper Hi-Low Abs ...

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 446
    Weights Used: 10-35lbs [4.5-15.9kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Squat Side Reach
    02 - Torso Twists
    03 - Side Lunge Taps
    04 - Windmill Sweeps
    05 - Inchworms

    01 - Dbl Back Fly Curls
    02 - C...

  • 15 Minute Low Impact Knee Friendly Be...
    16:15
    15 Minute Low Impact Knee Friendly Be...

    15 Minute Low Impact Knee Friendly Be...

    Join our HoyPro VIP Facebook Group:
    http://bit.ly/HoyProVIPFacebook

    Estimated Calories Burned:
    89-163

    Equipment Needed:
    None / Bodyweight

    Level:
    Beginners

    Workout Breakdown:
    01 - 180 Combo Jabs
    02 - S2S Matadors
    03 - Inchworm Push-ups
    04 - S2S Knee Skips
    05 - Low-Hi Brisk C...

  • 35 Minute Full Body Fitness Test 2 - ...
    37:06
    35 Minute Full Body Fitness Test 2 - ...

    35 Minute Full Body Fitness Test 2 - ...

    Equipment Needed: Dumbbells, Mat, Wall, Elevation
    Level: Advanced
    Calories Burned: 509
    Weights Used: 20-50lbs [9-22.7kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Hug & Love Drives
    02 - Jumping Jacks
    03 - S2S Squats
    04 - Standing Twists
    05 - The Windmill
    06 - Walkouts

    01 - Alt DB Floor...

4 Comments

×