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MUSICIS4THESOUL
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My new 20 minute Workout!

Sunday, April 17, 2011

I've been doing an beginner bootcamp video that I loooove!
http://www.exercisetv.tv/wor
kout-videos/bootcamp-body-
makeover-beginner-6079

I do this workout once a day and it gets a great sweat going but there is one problem. My knees aren't very strong and after doing this for so long with the lunges and what not, my knees are starting to hurt. So I've taken a few of the workouts in this video and put them into my own 'knee-friendly' workout.

It's a 22 minute workout that you can modify to your own liking.

2 minutes of alternating knee lifts and kicks
2 minutes with weights knee lifts and kicks
3 minutes of speed running in place (quick small steps, knees bent)
3 minutes of punches (feet apart, alternate 30 seconds punch left-right, 30 seconds punch up, 30 seconds punch down, repeat)
2 minutes speed run in place
1 minute pushups
3 minutes crunches (1 minute reg. cruches, 1 minute alternating sides, 1 minute bicycle crunches)
1 minute back lifts (laying on stomach, reach one arm in front of you and lift off ground with your back, hold and alternate left and right)
3 minutes weights (1 minute bench presses, 1 minute butterfly, 1 minute lifts)
2 minute cool down (walk in place, loosen those joints, whatever cools you down)


There it is! My knees don't hurt and my calves and shoulders are burning! It feels AWESOME!
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Member Comments About This Blog Post
  • v SOULOFADANCER
    Hey check out any of leslie sansone's walk videos.
    I have double ACL tears and they actually strengthened mine
    http://www.exercisetv.tv/wo
    rkout-videos/1-mile-walk-2786R>there are ,2, and 3 miles to begin and now I'm doing up to 5 miles!
    have a great week
    1899 days ago
  • v CHRISS1225
    This sounds like a perfect hotel room work out for when I travel, thanks so much for sharing it!
    1899 days ago
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