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

INTERMEDIATE WORKOUTS • 12-Nov-2025

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
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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, No Music

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