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Knee Friendly Plan. The Knee friendly workout plan features no squats or lunges, but still promises plenty of change juice and progress. This is an ideal plan if you want to give your knees a rest but continue to tone and strengthen your legs and glutes, as well as the rest of your body. PROGRAM PDF.
Utilize our complimentary 12-week Dumbbell Workout Routine PDF template to track your workouts effortlessly. Whether you opt for the convenience of a digital copy on your phone or prefer a printed version for future reference, our program is available for free download.
12 maj 2024 · We’ve created this free 12 week dumbbell workout plan, and the accompanying printable PDF version, to empower you with the structure and guidance you need to target each muscle group in your body effectively. This will allow you to build functional strength, tone muscles and burn calories.
3 lip 2024 · #5: Dumbbell Walking Lunges. Dumbbell walking lunges improve balance, knee strength, and even hip flexibility! This is why they’re an important part of the dumbbell workout chart with the schedule shared below.
Note: You can do HIIT bodyweight workouts, such as burpee, jumping jacks, high knees, and mountain climber for five minutes to warm up. DAY 1: Quads, Chest, and Triceps. Workout. Reps. Sets. Rest. Dumbbell Squat. 12-16.
5. Dumbbell Hammer Curl 2 8 - 12 6. Dumbbell Floor Press 2 8 - 12 7. Seated Dumbbell Shrug 2 12 - 15 Day 4: Dumbbell Lower Body Workout Exercise Sets Reps 1. Dumbbell Stiff Leg Deadlift 4 8 - 10 2. Dumbbell Rear Lunge 4 8 - 10 3. Dumbbell Hip Thrust 4 8 - 10 4. Dumbbell Split Squat 3 8 - 12 5. Seated Dumbbell Calf Raise 3 8 - 12 6. Planks 3 20 Secs
13 cze 2024 · If you feel any joint pain in your knee, hip, or ankle, end the exercise. Since dumbbell lunges require balance, you may wish to avoid it during the third trimester of pregnancy or do it with one hand in contact with a wall for stability.
