Train the legs with this no squat, no lunge leg workout. Working in groupings of three exercises, for two sets, you'll target the hamstrings, glutes, hips and your core - with absolutely no squats!
This workout is perfect if you have sensitive knees or low back.
And stick around till the end - I have a special little hip finisher for you.
Day 11 of the 21-Day Fit & Fierce Challenge.
Tools: 1 moderate & heavy dumbbell, booty band (optional), chair or bench
2 x 45sec
1-leg assisted deadlift
1-leg assisted deadlift
Straight leg bridge
2 x 45sec
Standing fire hydrant
Standing fire hydrant
Skaters
2 x 45sec
Weighted glute bridge
Weighted glute bridge
Reverse hyper 1
Finisher
1 x 40sec
Side plank with leg lift
Knee in to leg lift
Elevated clams
Butterfly bridge
Side plank with leg lift
Knee in to leg lift
Elevated clams
Butterfly bridge
Up Next in Osteo-Friendly Workouts
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Amped Up AMRAP - All Levels Cardio Wo...
This all-levels cardio workout is so much fun! Using the training technique, AMRAP, you'll perform 4 moves, circuit-style, for as many rounds as possible.
Low and high-impact options are shown, as well as osteoporosis-friendly ab exercises. You are going to love this workout!
Day 12 of the 21...
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Cardio Strong [MET-CON]
Wow! If you're looking to burn a ton of calories, in the shortest amount of time, this is the workout for you! We sweat it out by alternating 3 of my favourite strength moves, with one of my favourite plyo moves.
Your cardio and muscles will be challenged.
Day 14 of the 21-Day Fit & Fierc...
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15-Minute Yummy Leg Stretches
Stretch and release your legs with this relaxing 15-minute stretch session. We will focus on your calves, hamstrings, quadriceps and hip flexors.
This is the perfect stretch session for after a workout, run or bike ride - and it's a great active recovery workout too.
Day 15 of the 21-Day Fit ...
![Cardio Strong [MET-CON]](https://vhx.imgix.net/fitnesswithpj/assets/c1d96386-1cb9-4631-9654-c8d660c6439c-35cbe8bb.jpg?auto=format%2Ccompress&fit=crop&h=360&w=640)
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