Build Full Body Strength Without Squats or Lunges

Описание: A full-body, no-repeat workout designed to build strength without stressing your knees — no squats, no lunges, and no jumping. Perfect for anyone wanting muscle-building results with joint-friendly moves that still challenge your whole body.
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💪 EQUIPMENT NEEDED:
Dumbbells
Floor mat
Optional: water, towel, space to move!
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⏱ FORMAT:

~ 45 sec work / 15 sec rest
~ 2 circuits of no repeated exercises
~ Core Finisher
~35 minutes total including warm-up & cool-down
Burn: ~245 calories (approx.)
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🧠 SET YOUR FITNESS WATCH TO:

“Functional Strength Training” or “Weights” depending on your weights, pace, and intensity.
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📋 WORKOUT DETAILS:

No Repeat Circuit
1️⃣ Deadlift to Row | 10kg/22 lbs
2️⃣ X Over Clean Press (L) side | 10kg/22 lbs
3️⃣ X Over Clean Press (R) side | 10kg/22 lbs
4️⃣ DB Swing | 10kg/22 lbs
5️⃣Alt Woodchop | 10kg/22 lbs
6️⃣Snatch | 10kg/22 lbs
7️⃣ Chainsaw Row (L) side | 10kg/22 lbs
8️⃣ Chainsaw Row (R) side | 10kg/22 lbs
9️⃣Good Morning | 10kg/22 lbs
🔟 DB Sit-up & Switch | 8kg/17.5 lbs
1️⃣Straddle Arnold Press | 8kg/17.5 lbs
2️⃣Half Kneeling Clean to Press (L) side | 8kg/17.5 lbs
3️⃣Half Kneeling Clean to Press (R) side | 8kg/17.5 lbs
4️⃣Tuck Crunch | 6kg/12.5 lbs
5️⃣Bear Crawl

*Drink Break

1️⃣ Sumo Deadlift | 10kg/22 lbs
2️⃣ SA Arnold Press (L) side | 8kg/17.5 lbs
3️⃣ SA Push Press (R) side | 8kg/17.5 lbs
4️⃣ RDL to Upright Row | 8kg/17.5 lbs
5️⃣X Body Climber to Leg Lift
6️⃣DB G2O | 8kg/17.5 lbs
7️⃣SL Deadlift (L) side | 8kg/17.5 lbs
8️⃣SL Deadlift (R) side | 8kg/17.5 lbs
9️⃣O’head Tri Ext to Hip Thrust | 10kg/22 lbs
🔟Anchored Leg Lowers | 10kg/22 lbs
1️⃣ Floor Chest Press | 10kg/22 lbs
2️⃣ SA Renegade Row to Rotation(L) side | 6kg/12.5 lbs
3️⃣ SA Renegade Row to Rotation R) side | 6kg/12.5 lbs
4️⃣ Pull Over  | 8kg/17.5 lbs
5️⃣ Crab Toe Touch

🧨 Full Body Finisher

1️⃣SA Swing & Switch | 10kg/22 lbs
2️⃣ Windmill (L) side | 6kg/12.5 lbs
3️⃣ Windmill (R) side | 6kg/12.5 lbs
4️⃣ Plank Pull Through | 10kg/22 lbs

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💬 Drop a comment below:

What’s your favourite knee-friendly exercise that still makes you feel strong? 💪

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