35 Min Knee Friendly Strength Workout | Standing No Repeat

Build total-body strength without stress on your knees in this 35-minute all-standing strength workout. With two no-repeat circuits, you’ll lift, tone, and strengthen from head to toe — no floor work, no jumping, just pure strength and confidence.

I used a set of 3kg/7.5 lbs, 6kg/12.5 lbs, 8kg/17.5 lbs, 12.5kg/27.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.

💪 EQUIPMENT NEEDED:
~Dumbbells
~Floor mat
~Optional: water, towel, space to move!

⏱ FORMAT:
~no repeat format
~timed intervals - 45 secs work/15 secs rest
~ Fun Finisher
~35 minutes total including warm-up & cool-down
🔥 Burn: ~253 calories (approx.)

📋 WORKOUT DETAILS:

Circuit 1
1️⃣Alt Bicep Curl | 8kg/17.5 lbs
2️⃣Deadlift to Row | 12.5kg/27.5 lbs
3️⃣Step Jack Press  | 8kg/17.5 lbs
4️⃣Skier Swing  | 8kg/17.5 lbs
5️⃣Kickstand Deadlift (L) side | 12.5kg/27.5 lbs
6️⃣Kickstand Deadlift (R) side | 12.5kg/27.5 lbs
7️⃣Overhead March  | 8kg/17.5 lbs
8️⃣SA Row to Kickback (L) side | 6kg/12.5 lbs
9️⃣SA Row to Kickback (R) side | 6kg/12.5 lbs
🔟G2O  | 8kg/17.5 lbs
1️⃣Good Morning | 12.5kg/27.5 lbs
2️⃣Halo  | 8kg/17.5 lbs
3️⃣Knee Repeater Combo (L) side  | 8kg/17.5 lbs
4️⃣Knee Repeater Combo (R) side  | 8kg/17.5 lbs .

Circuit 2
1️⃣Alt Front Raise | 6kg/12.5 lbs
2️⃣Deadlift to Upright Row  | 8kg/17.5 lbs
3️⃣Side to Side Hammer Curl | 6kg/12.5 lbs
4️⃣Alt Arnold Press  | 8kg/17.5 lbs
5️⃣Kickstand Deadlift March | 12.5kg/27.5 lbs
6️⃣X Body Crunch  | 8kg/17.5 lbs
7️⃣1 1/2 Bicep Curl | 6kg/12.5 lbs
8️⃣X Body Clean & Press (L) side  | 8kg/17.5 lbs
9️⃣X Body Clean & Press (R) side  | 8kg/17.5 lbs
🔟 Row & Switch  | 8kg/17.5 lbs
1️⃣Alt Woodchop  | 8kg/17.5 lbs
2️⃣DB Swing & Switch | 12.5kg/27.5 lbs
3️⃣Windmill (L) side | 6kg/12.5 lbs
4️⃣Windmill (R) side | 6kg/12.5 lbs .

🧨 Finisher - (20 secs work/10 secs rest)
1️⃣Standing DB Punch | 3kg/7.5 lbs
2️⃣SL Deadlift to Knee Drive Hop (L) side
3️⃣SL Deadlift to Knee Drive Hop (R) side
4️⃣Ground and Pound | 3kg/7.5 lbs