#trainwithkaykay #kneefriendlyworkout
*Warm Up & Cool Down on top

Hey Team #everydaywarrior,
get ready for an intense 45 MIN Workout - Knee Friendly, which means No big Jumps, No Squats, No Lunges again.
And Yet, I got super sweaty. 😝💦
Enjoy!

Make sure to make this Workout your own - as always.
Grab your mat, sth. to drink and let's GO, team!

Win your day - no matter when!

Remember: we all are different, so are our levels of fitness. Make every single workout YOUR OWN. It is really important to make sure to maintain a proper form while exercising. Feel free to modify some exercises (such as slowing down, no jumping etc.) or rest some more if you need to. 🙏🏼

w o r k o u t - d e t a i l s:
*45 Min Intense Knee Friendly:

00:00 - 00:10 Intro
00:15 - 03:20 Warm Up
ALT. DIAGONAL SWINGS
ALT. LEG CIRCLES
HAMMIE WALK
ALT. KNEE HUG ANKLE CIRCLES
GOOD MORNING SPINE ROTATION
WRISTS

Workout:
03:24 - 43:18 (50 sec ON fire 🔥 , 10 sec rest)
ALT. KNEE TAP FRONT KICK
WALK OUT – 2X CLIMBER
BOXING SHUFFLE COMBO
SUMO DIP HOLD BOXING
MOVING SPEED BOXING
WALK OUT – 2X SHOULDER TAPS
STEPPING KNEE DRIVE
STEPPING KNEE DRIVE OPP.
STANDING ALT. CRUNCH
CLIMBER DOWNWARD DOG
CLIMBER DOWNWARD DOG OPP.
2X PLANK SHOULDER TAPS – 2X TOE TOUCH
PIKE PUSH UPS
HOLLOW – ALT. CRAB TOE TOUCH
BIG SCISSORS
CONTROLLED BICYCLE CRUNCHES
RUSSIAN BALL SLAMS
BEAR PUSH BACK
FRONT KICK SIDE KICK
FRONT KICK SIDE KICK OPP.
FLOOR HEEL TAPS
DOUBLE SIDE STEP – BOXING
STEPPING BOXING JACKS
STANDING CRUNCH REACH
STANDING CRUNCH REACH OPP.
SHUFFLE WOOD CHOPPER
SIDE PLANK LEG RAISE COMBO
SIDE PLANK LEG RAISE COMBO OPP.
ALT. V-STEP 2X HOP
STEP BACK – FRONT KICK
STEP BACK – FRONT KICK OPP.
LOW PLANK ALT. ARM RAISE COMBO
SINGLE LEG GLUTE BRIDGE
SINGLE LEG GLUTE BRIDGE OPP.
FROG BRIDGE
GLUTE BRIDGE WALK
GLUTE BRIDGE HEEL RAISE
CHINESE PLANK
TWISTED PUNCH
TWISTED JAB

44:02 - 48:34 FINISHER: 30 | 10
3X MOUNTAIN CLIMBER - KICK BACK
LATERAL BEAR WALK
CLAPPING UNDERNEATH SIT UP
SINGLE ARM PLANK
SINGLE ARM PLANK
ALT. SINGLE LEG COMMANDO
HOLLOW HOLD
COME ON – FIGHT WITH ME!

48:52 - 52:41 Cool Down: 30 SEC
COBRA WAVE
CAT COW
ALT. LUNGE STRETCH
LYING ALT. HAMMIE
LAY DOWN BREATHE (1 MIN)

Equipment: None

👉🏼 my supplements: foodspring, get 15 % off = kaykayFSG
👉🏼 favorite Pre Workout Drink: Energy Aminos Lemon - find all my supplements: https://bit.ly/33zP0At

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All the Love. All the Energy.
Yours KayKay 💋

D i s c l a i m e r:
This channel is for improvement of our fitness and health.💪🏼 Make sure to check your health with a professional medic before start exercising to avoid injury or harm.You are performing the fitness exercises without supervision, so you are performing on your own risk. My advice for you is to start with the simple (alternative) exercises and make sure to feel save before performing the advanced exercises. Fitness__KayKay will not be responsible or liable for any injury or harm you sustain as a result of this video.