Live stream preview

Watch this video and more on Millionaire Hoy Pro

Watch this video and more on Millionaire Hoy Pro

Start your free trial

Already subscribed? Sign in

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

LOWER BODY (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 LOWER BODY (Updates Daily)

  • 30 Minute Bodyweight Leg BURNER Worko...
    31:08
    30 Minute Bodyweight Leg BURNER Worko...

    30 Minute Bodyweight Leg BURNER Worko...

    Equipment Needed: No Equipment + Mat
    Level: Advanced-Extreme
    Calories Burned: 481

    Workout Breakdown:

    Warm-up:
    01 - Skater Swing Squats
    02 - Side Lunge Taps
    03 - OH Rev Lunge Ham Scoops
    04 - U-Squats
    05 - The Windmill

    Workout:
    01 - Typo Squats
    02 - FWD Lunge Drive Rev Taps L
    03 - Balance Ham ...

  • 60 Minute Lower Body ABAB Strength (N...
    1:01:08
    60 Minute Lower Body ABAB Strength (N...

    60 Minute Lower Body ABAB Strength (N...

    Equipment Needed: Dumbbells + Mat + Wall
    Level: Advanced
    Calories Burned: 752
    Weights Used: 20-35lbs [9-16kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - S2S Hurdle Walks
    02 - BW Air Squat Pulses
    03 - OH Side Lunge Taps
    04 - GRND Lunge Step-Backs
    05 - Rev Lunge Threaders
    06 - Kang Squats
    ...

  • 30 Minute Lower Body Strength Workout...
    31:04
    30 Minute Lower Body Strength Workout...

    30 Minute Lower Body Strength Workout...

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

    Estimated Calories Burned:
    199-397

    Equipment Needed:
    Dumbbells + Mat

    Level:
    EXTREME

    Workout Breakdown:

    Warm-up

    01 - In & Out Goblet Squats
    02 - Heavy Side Lunge Pass
    03 - Concentration Curtsy L
    04 - L2R In & Out D...

4 Comments

×