Name: Playbook - TRANSFORM YOU By Destiny - 20 Minutes Knee Friendly Workout (Full body)
Uploaded: 2022-12-11T19:52:17.741Z
Duration: 24 min
Description: 20 Minutes Knee Friendly Workout (Full body)

This full body workout only require a pair of dumbbells 

Pay attention to each move and follow along for 45 seconds on and 30 seconds rest

The workout you  are about to do will only take 20 minutes and 3 circuits and you will need just a pair of dumbbells

Warm Up 1

Warm up 2

Warm Up 3

20 Mins Full Body Circuit Workout

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

Place one dumbbell using both 

Engage your abs and move gently from side to side

Side to side rotation

- Keep your core tight 
- Lean from one side to the other

Dumbbell standing oblique crunches

Dumbbell standing oblique crunches left

- Start with standing shoulder width apart
-hold a dumbbell horizontal in both hands
-bring your knee up ans Alternate

Standing Knee Tuck

Circuit two with a dumbbell

-stretching both handlower down on one  side
- Keep your core engaged and shoulder rolled back
- Work both sides

Side to side core engage

- Begin with standing upright
- Crunch up bringing the opposite elbow and knee together
- Lower back down with control
- Using the same arm and leg crunch up tapping your toe, keeping your arm and leg straight
- Complete desired reps then repeat on the opposite side

Elbow to knee + toe touch

- Start with dumbbell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Db off the ground allowing it to swing between your legs
- Drive your hips forward propelling Db forward and up
- Stopping just in front of the shoulders 
- Allow DB to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell swing

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- straighten out on leg and pulse up and down 
- engaging your glutes 
- Return to starting position and repeat

Straight leg pulses (extended)

Circuit Three

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (bent)

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants (left)

Fire hydrants

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
-drive the dumbbell towards your chest
Repeat on the other hand

Modified push ups to dumbbell rows

Circuit Four

20 Minutes Knee Friendly Workout (Full body)

First day of my work out was sweating so much I believe if I stay consistent I will achieve my body with u

20 Minutes Knee Friendly Workout (Full body)

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