The workout this week is designed to shape up your leg muscles and gluteus and get rid of some of that bit of unnecesaary fat. Apart from that I have shown an adjusted routine also for people with pain/operation, etc in their knee joint.
I am very excited about this latest workout. From personal experience, I know it sucks to have pain in your knee joint and that it takes a long time until it can recover completely. For this reason, I came up with this workout. These exercises will help your knee heal faster so that you can go back to your normal lifestyle and more intense workouts.
What is really important on the way to total recovery, is to be very careful with exercising and do not push it to levels that will slow down your progress. Therefore, although I know you might be willing to cardio exercises, may not be the best idea. The best way to know that is just to pay attention to how your knee feels with every movement you make.
Workout breakdown
3 rounds, 50 secs train and 10 secs rest:
High knees
5x deep squats + 5x squat holds
High kness
One leg bridge elevated (switch half way through)
High knees
Jumping lunges
To strengthen knee joint
3 rounds, 50 secs train and 10 secs rest:
Normal squats
Bridge feet down
Alternating lunges
Interesting facts about knee joint:
- it is the most complicated joint in the whole body
- supports almost the whole weight of the body
- it is the biggest and most flexible joint
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