No Knees Workout

If your knees are an issue, you can still get a great leg workout in without using them. Strengthening (as well as stretching) your quads, hamstrings, glutes, calves will help protect your knee, so don't forgo working out just because you can't do squats, lunges, and the like.


A Workout: Supersets = 2-4 Times Through

• Seated Quad Raises (in a chair w/left leg at 90 degree bend/foot firmly on floor..not working this leg...right leg bent at more 80 degree bend, toes toward ceiling, back straight, contract and draw right leg up and toward you (think knee to ceiling not chest)...if you're not feeling in quad but in crease of hip then readjust...use a weight by holding over quad (top of thigh muscles) with both hands) 10-12 Reps both legs
• Deadlifts (w/legs soft not bent and definitely not locked....this is for your butt, so if you're feeling it more in your back then it's wrong....ask me for help ;-) ) 10-12 Reps
• KB Swings (this is a hip hinge not a squat hinge mess that most make it....don't use your knees) 40-50 seconds

• Straddle Shoulder Presses (all of these "straddles" are on the floor with legs open to a v, toes up, knees soft not locked/not bent...takes the "cheat" out of the arm work) 8-10 Reps
• Straddle Curls 8-10 Reps
• Straddle Tricep Extensions 8-10 Reps

B Workout: Circuit = 2-4 Times Through

• Push Ups 6-10 Reps
• Forearm Plank Holds 20-40 seconds each side

• DB Bent Over Rows 8-12 Reps
• DB or KB Russian Twists 20-40 seconds

• Forearm Side Plank 20-40 seconds each side
• SB Passes 8-10 passes