30-Minute Full Body Workout (Leg/Knee Injury Friendly)

Hi, I'm Lindsey Baumgren of Nourish Me Blove, and this is your 30 minute full body workout for a knee injury. If you're trying to keep moving in all seasons of life, we have a workout for you. Just hit that subscribe button. All right, you guys, I am about five and a half, almost six weeks post meniscus tear repair surgery. Say that's five times fast. And we're gonna do a standing workout for the first time. I've been filming some seated workouts, some chair workouts. This is gonna be my first standing workout for a knee injury. Now, don't worry if you're not there yet. I do have seated options for some things, so I'll always show you everything with my injury to show you how you can do the workout for your leg if you have an injured leg. And then I'll show you how you can do full range of motion if you're just a beginner wanting to get started and using your working leg. Okay, so we got options for everyone today. It's 30 minutes, it's full body, and you're going to need some dumbbells. I'm going to strap on my ankle weights right away to increase the intensity. I also have a mini loop resistance band. If you have one of these bad boys, okay, you can add it. I should say this is an exciting moment for me. I can finally bend my knee. I've been locked out straight for like six weeks. Finally bend to 90 degrees. It's really exciting. So if you are, awesome job. If you are just like working through the straight leg lockout, got options for you too. Okay, so options for everybody. Seated or standing, 30 minutes, full body. We're going to jump right in to this workout. It looks like this. You have five circuits and it's done in an ABA format. So there's move A and move B. You do move A for 30 seconds of work followed by 10 seconds of rest. You do move B for 45 seconds of work followed by 10 seconds of rest. Repeat move A, then repeat the full circuit. A mouthful. Just follow along with me. I'm going to guide you through the entire workout. Okay? So grab your equipment, get yourself set up. I got my chair here too for some seated exercises I'm going to do for my injury leg. All right, let's get started with a good body weight. Warm up. Like I said, I'm going to strap my ankle weights on right away. And just a way to add intensity and challenge myself. If you don't have ankle weights, don't worry, but it's a good way to recover from knee surgery as you slowly try and rebuild that strength. So just going to strap them on. It's just going to make some of the moves a little bit more challenging for me. And I'm just so pumped to be standing. I can't tell you guys. I'm so excited to be here with you. Okay, let's get started with a good warmup, and then we'll go ahead and jump to this workout. So feet are stacked underneath my hips. Big inhale, reach up. Nice and tall. Big exhale, baby back bend. Take the arms down. Just flap it out. Flap it out. We're just going to get some movement in our body today, right? We're going to focus on what we can do versus what we can't do today. So just keep moving. Nice. From here, relax the arms. Just take the neck, roll it a couple times. There we go. Get some things moving. That feels good. For 4, 3, 2, and 1. Awesome job. Now just roll those shoulders down and back. Roll those shoulders. Nice. From here, maybe give me some calf raises. Let's get those feet involved. Those ankles. Hey, there you go. Calf raises. Something you can do with a straight leg. Then Russian calf raises. Gonna have some strong calves. Yeah, there you go. Lift those heels off the ground. Nice work. Warming up the calves, the ankles for four. Nice. Three, two, and one. From here, take your hands behind your head. Okay, you're going to give me a good morning. So hinge, hinge, hinge, stand tall. You're thinking about pushing your hips back towards that wall behind you. Stand tall. It's a hip hinge and a stand. You're warming up the hammies, the core, the low back. Nice work. Hinge and drive through the heels to stand. You got it right there. Go four. Nice work. Go three. Awesome job. Go two. And last one. Take it all the way down into a forward fold. That feels good. Walk your hands over to the right. Walk your hands over to the left. Again to the right. Nice. Again to the left. Nice. Now, if you're capable, I'm gonna come to the back of my mat, and I'm gonna walk out to you. I'm gonna walk out to a plank position. Hold it here, give a push up, and walk it back in. Nice work. You can always go for a forward fold. Okay. If you can't do a walkout. Nice. Forward fold, release that low back, walk out. Nice work. And give me the push up. Awesome job. Walk it back in. Nice work. Bring it all the way up. Two More of those big walkouts into a push up. Nice. Walk it back in. Last one. You're gonna give me one more just like that. Walk it out, push up, walk it back in. Awesome job. Come back to the center of your mat. Let's go ahead and punch it out. You're just gonna punch it out. There you go. Soft bend in those knees if you can. You can always lock up those legs straight, twisting through that core, raising that heart rate right here. Come on. Put something behind those punches. You got 8, 7, 6, 5, 4, 3, 2, and 1. Let's just go for some tap jacks. Tap jack, tap jack. Never been so excited to do a standing tap jack right here. Just keep moving. That's the name of the game for 8, 7, 6. Finish that warm up right here. 4, 3, 2, and 1. Nice. We are warm. We are going to jump in. Like I said, you got five circuits. It goes arms, legs, arms, legs, total body. Okay, so we're going to start on arms. The first circuit is all about the arms. You have two moves. You do move one twice. Okay, so we're going to grab. I'm going to start with lightweight. It is all about the upper body push muscles. Okay, my chest, my shoulders, my triceps. We're going to do dumbbell punches for move one. Then we're going to do that walkout plank push up for move two. So it looks like this. I'm going to get my dumbbells up. I'm going to draw palm down, palm down, opposite hand, opposite shoulder. You are punching for 30 seconds. You can choose to go lighter and and just. Or you can go a little heavier. I got some 10 pounds. This is going to challenge me. 30 seconds of punches. I'm going to set my weights off to the side, go to that plank walkout, push up for 45 seconds. If you cannot walk out to a plank and do a push up, you're going to give me a lying. You can lie on the ground or put your back on a bench chest press. So you can do a chest press or plank walkout. Let's go. Punches. Grab those weights. We'll see if I can stick with these 10 pounds this entire time. Time. It's gonna stack up, let me tell you. 30 seconds. 10 second rest. Not a lot of rest. Here we go. We're gonna punch it out for 30 seconds. In three, two, let's go. So right arm to left shoulder. Boom, boom, boom. It's a workout focused on strength, but definitely gonna raise your heart rate too. Just punch it out. Punch and punch. It's 30 seconds. Slow or fast, that's up to you. You decide. Come on. There's that upper body. Hello, Shoulders, chest, triceps. Let's go. 10 seconds here. Come on. You got it. Just punch and punch. Nice work. 5, 4, 3, 2 and 1. Rest for 10 seconds. I'm going dumbbells down, back of my mat, plank, walkout into a push up. 45 seconds of this option is always dumbbell chest press. Are you ready? Three, two. Let's go forward. Fold. Walk out to that high plank, drop into that push up, walk it back in. Tap the toes, reach, take it down. Nice work. Right here. Nice work, nice work. Push up, walk it back in. I've been doing a lot of seated and chair workouts. Let me tell you, it just feels good to stand because I work behind a computer, so I'm doing a lot of sitting during the day. And now when I work out, I just want to stand and move my body. So I'm so grateful to be here with you today doing this standing workout. If you are able to. Come on, right here. Nice work, guys. You got it. Just keep moving through this 45 second longer interval for move two. Nice work. Right here. Stay with me. You got 5, 4, 3, 2 and 1. Rest for 10. Back to Dumbbell punches. So A, B, A. This is back to move one. But you're gonna do them back to back. Oh, it's gonna get hard. Punches, punches in three, two. Let's go. Boom, boom, boom. 30 seconds of punches, 10 second rest. And you're gonna repeat this move, okay? Because we're gonna go back to the top of the circuit. A, B, A. Move one, move two. Repeat, move one. That's circuit one. You got to do it twice. Hello, punches. It's gonna get hard. Yes, it is. But you are tough. You are strong. Stick with me for 10. 9. 8. You got this. 7. Stay with it. 6. 7. 5, 4. 3, 2 and 1. Holy bananas. Rest for 10. We're gonna do that again. Back to the top of the circuit. Punches, walkout, push up punches. These punches. Let's go. Pick up the weights. Punches. Punches in three, two. 30 seconds, let's go. Boom, boom. Come on. You got this. You could always drop those weights. Jab it out. It's tough, but still, so are you. Come on. Building physical and mental toughness. That's what we're here for today. Come on. Strong bodies, strong mind. 10 seconds. Yes, you can. You get it. Drop those weights. Come on, push for it. 5, 4, 3, 2. And 1. Woo. You just gotta close the eyes, grit the teeth, get through it. Back of your mat. Option chest press, plank walkout. Push up. Option chest press. 45 seconds. In three, two. Let's roll. Let's roll. Hand it over, walk it out. Find that high plank. Drop into that push up, walk it back in. Nice work. Big reach overhead. Take it down again. Nice work, nice work. Come on, walk out. Push up, walk it back in. Nice work. Big reach. Come on. It's 45 seconds, but you get to break it down one rep at a time. Let's go. Halfway, guys. Nice work, nice work. Stick with it. Come on. Second time through. It's the last time you got to do these push ups. These are the only push ups you're gonna do today. Stay strong, stay strong. 10 seconds here, finish it. Can you get two more? Two more in this 10 seconds. Work for it. I'm gonna go right back into the walkout for 5, 4, 3, 2, 1. Got that? Push up, back in. Nice work. Punches for the final 30 seconds. Yes. Last time on the punches. Last time on the punches. In three, two. Let's punch it out for 30 seconds. This is it. This is it. Final 30 seconds of circuit number one. It's arms. Your arms get a break. After this, we go to legs. Yes. Come on. Keep pushing through this circle. Yes, you can. Whoo. 30 seconds. Never felt so stinkin long for 10, nine. Eight. You've got it. Seven. Stay with it. Six. Five. Four. Three. Two. And one. Whoa. Holy bananas. Weights are down. Circuit one's in the books. Grab yourself some water. Circuit two is about the legs, okay? So I'm gonna show you injury leg first, so you can always modify if needed. All right, here it is. We're going single leg deadlift. Okay? So I'm going to do a single leg deadlift. Two weights right here on my good leg. I'll do that for move. The third move that we do for my injury leg, how I'm going to work that hamstring glute like I would a single leg deadlift. Got that ankle weight on prone leg lift. So I'm going to do this for 30 seconds. Okay? That's move one option single leg deadlift, if you can, if you're able to do that single leg deadlift or prone leg lift. And then I'm going to come into 45 seconds of a bent knee lift and kick with my ankle in on. Lift and kick is what I'm doing for my surgery leg, for my good leg. I'm doing a squat to box, okay? A staggered Squat to box. You can take it into a single leg. Squat to box. Oh, that's hard. So option is single leg, maybe even a double leg if you can. Squat to box. Okay. Or lift and kick. You got options for this leg circuit? I'm starting on the ground with a prone leg lift. Prone leg lift option single leg deadlift or prone leg lift. It's 30 seconds. Yes. And it starts in three, two. Let's go. Lift. If you're with me, tap the toes to the mat. Lift option. Single leg deadlift. If you're capable. I can't quite activate the hamstring of my surgery leg here because your meniscus, your hamstring inserts into your meniscus. So not got the clear to do that, but I can do this straight leg lift right here. So that's what I'm going to do. Lift that heel up to the ceiling. Do what you can do, right? Focusing on what we can do, not what we can't do. For 5, 4, 3, 2 and 1. Nice work. Squat to box. If you're capable, I'm going to go to that seated position. I'm going to give you a lift and a kick. OK? That's where I go. 45 seconds. In three, two, let's go. Lift and kick. Okay, now I just got the capacity to bend my knee to 90 degrees. Prior to this, I was just doing straight leg lifts. So if you are locked out, straight. You are right here. Flex that quad. Pull the toes to the face right there. Great option. Option that knee lift, extend. Nice. Lift and kick. Okay, you got options. Pick what works for you today. Power three, through it up. Push. Nice work. It's 45 seconds here. Your alternative option is squat to box or single leg. Squat to box. Okay, that's what I'm going to do. For the second round. I'm gonna go back to deadlift. Single leg deadlift. I'm going to do that on my good leg in 10 seconds. Come on, kick it out. Let's go. Lift and kick or squat for 5, 4, 3, 2 and 1. Nice work. Single leg deadlift. That's where I'm going to go on my good leg. 30 seconds. Single leg deadlift. You can switch out your legs. All right, we go 30 seconds in three, two. Let's go. Your option is always a staggered deadlift as well. Really good option to stagger your feet. You don't have to float that. Floating. Hello, core engagement. Keep those weights nice and tight to your body. Think about crushing some oranges in your armpits. That Always helps me activate my lats and keep those weights nice and tight to the body. Hips stay square. Soft bend in that standing leg, that ankle weight, just adding a little bit of instability as I float the weight the leg back for three, two. Give me one more. Yeah, there it is. Nice work, you guys. From the top. Single leg deadlift on the other leg option. You're with me. Prone leg lift. Prone leg lift. 30 seconds from the top in 3, 2. Let's go, let's go. Draw that heel up. Option. Single leg deadlift. Other leg right here. Find a way to work your hamstring, whatever that is for you today. Hamstrings and glutes working the backside of our body here, our posterior chain. Really important for keeping us injury free for back injuries, right? Come on. Nice work, nice work. Stay with it. 10 seconds, guys. Yes, you can. Single leg squat to box for 45 seconds. Option leg extensions for 3, 2 and 1. Single leg squat to box. Okay, that's an option. And go right here. Single leg with my good leg in three, two, go. Gotta find that box right away. The first squat. Find the box. There we go. I'm gonna try and keep my surgery leg floating so I can get some extra quad engagement on that leg. Woo. 45 seconds here. In the squats, you could always do a double leg squat to box. Single leg squat to box. Don't have to float this leg. You can always set it down on the mat in front of you. Let's go, let's go. Come on. It always add a weight. There's always a way to make each move harder. Challenge yourself today. Whatever that looks like for you. Come on. Last time you do these squats. Back to deadlifts in 10 seconds. Let's go, team. Power up. Power up through that working leg. Come on, Burn it out for five, four, three, two, one more. Because you can. Nice work. Single leg deadlifts, final time. Single leg deadlifts, final time. Option prone leg lifts. Right. I'm going for the single leg deadlift right here in three, two. Let's go. 30 seconds. Last move. A circuit two for the legs. We go back to arms for circuit number three. Back to arms. Initiate with a hip hinge. Dumbbells tight to the body. Crush those oranges in your armpits. Whoo. Soft bend in that standing leg. Floating leg shoots straight back behind me. So much to think about in a single leg deadlift, Right? Come on, slow and steady. Slow and steady for 5, 4, 3, 2. I'm gonna do one more because I can. There we Go finish it out. Nice work. Circuit two in the books, guys. Back to arms for circuit number three. Grab some water. Circuit three, we go to our circuit one, we did our push muscles. Circuit two, we do our pull muscles. Back and bicep. Back and bicep. Okay, so it is a. We're gonna go rows, single, single, double, row. So I'm going to come into this bent over position here. Okay. I'm going to row right, row left, row both for 30 seconds. Row right, row left, both. We'll start with a narrow grip. Palms will face in. That's move one. Move to single, single, double. Single, single, double, bicep curl. Alright. Single, single, double, bicep curl. Let's start with the rows. We're going to hinge over. Palms, face in, narrow grip. Row 30 seconds. Roll the shoulders down and back. Soft bend in those knees. If you can hinge forward, you can always take these rows from a seated position. We go in three, two. Let's go. Row right, row left. Double it up together. Row right, then left. Then. Now both go. Nice. Right, then left, then both go. Single, single, double, Go heavy here. Back is the largest muscle in your upper body. Yes. Single, single, double. Nice work. Single, single, double. Come on, two more. Can you get those? Two more rounds. One more. Right here, right, then left, together. Nice work. Bicep curls. Let's start with palms facing out. Eating my hair here. Come on, hair. Single, single, double. In three, two. Let's go. You go for 45 seconds here. Right, left, together. Nice. Go right, then left. Double it up. Single, single, double. On the curls. Come on. Strong core. Like to think about spreading that mat apart underneath me. Keeps my legs engaged. If you can. If you can't again, take this to a seated position. You got it. You cannot load bear on that surgery leg yet. You can do all these upper body exercises from a seated position. Or check out our seated arm workout, which is killer because you're taking the legs out of the equation and isolating the arms. It is stinking hard. 45 seconds. Feels so much longer than 30, doesn't it? Come on, guys. 10 seconds. Stay in it right here. 5, 4, 3, 2. I'm gonna do one more double curl for the finish. Woo. All right, back to single, single curls this time. So we're gonna go reverse grip. So palms face out, single, single, double. 30 seconds, palms face me. We go in three, two. Let's go. Single, single, double. Just switching that grip a little bit. Gonna get a little bit more bicep here in this one. Our pull exercises are Our back and our biceps, they often work to together. That's what they're doing here. Single, single, double. Try not to let those weights touch at the bottom. Yes. Come on, right here. 10 seconds, guys. 10 seconds and we rest for 10. Ooh, those 10 second rests are fast, aren't they? 5, 4, 3, 2. And set them down. Shake it out. Back to those narrow grip rows. So same thing. Rows. Single, single, double. But palms are facing in. Back to back rows. Holy bananas. We go in three into. Let's go. Row right, row left. Back to that narrow grip pull. Single, single, double. If you start to feel this in your low back, you can always take a staggered stance. Single, single, double. You can always drop down to one weight and just do a single arm row. Okay? You do you. 10 seconds here. 10 seconds. Let's go. Stick with me. Yes, you can. Finally. 5, 4, 3, 2 and 1. I gotta set the weights down. Shake it out. That grip is fatiguing. Bicep curls for 45. Single, single, double. Let's lead with the left arm this time. Left, then right, left then right. Palms face me. Shoulders down and back. 3, 2. 45 seconds. Let's go. Left then right together. Come on. Slow and steady. Bicep curls right here. 45 seconds. You get the arms. Get a break after this circuit, guys. Back to legs. Back to legs after this one. Double. Come on. Single, Whoo. Single, double. Stay with it. Single, whoo. Single. Come on, big double. Exhale. Use your breath. Exhale. Nice work, guys. Come on. These last 10 seconds should feel hard. That means you chose the right weight. You're in the final. 10, 9, 8. Did you choose the right weight or do you need to go heavier? I'm struggling for 5, 4, 3, 2 and 1. Holy bananas. 10 second rest. Final time on the rows. Reverse grips. Palms face out. Your biceps are already fatigued. It's gonna be hard, but you can do it. Let's go. Finish it. Three, two. Let's go. Let's go. Go. Single, single, double. Yes you can. Single, single, double. These 10 second rests are virtually non existent. It's what makes this superset so stinking hard. Yes. We're trying to hit muscle fatigue in a short amount of time. Right here. You're doing it. Yes, you can squeeze that back. Squeeze. Think about pulling elbow to hip. Elbow to hip. Woo. Elbow to hip. Come on, you're almost there. What would it look like If I said 5, 4, 3, 2. Give me one more double row and you're out. You. You did it. Woo. Weights are down. Grab some Water circuit three of five. Done. We go back to legs, legs and total body, guys. Legs and total body. That's what you got left. Ok, now I'm going to take these ankle weights off and I'm going to put on a band resistance. Band is harder. If you're not here yet, keep the ankle weights or do this with just your body weight is a really good option. Ok. Do this with just your body weight. I got to come over and balance on my box here. Safety first. Safety first, team. Okay. Right there. I'm putting the band around my ankles because I'm clear to do so. If you put the band above the knee, it's going to be less tension on the knee. Okay. So if you're recovering from knee surgery, you could always go above the knee. You can always do this down on the mat in a lying position. I'm going to challenge myself. Do it from standing. So side leg lift right here. This is move A on the right leg. Okay. Move B. Band comes up above the knees. Okay. I come to a seated position right here. Open and open, open. If you have to keep this leg straight, you can just do this knee right here. Band abduction on just one leg. Okay. And then you go back to side leg lifts, other leg. All right, so 30 second side leg lifts picks which leg you want to start with. Put the band either below your knee harder above your knee a little bit easier. But do what you're cleared to do do. You can always do this without the band. Body weight is challenging too. Guys, here we go. Side leg lift for 30 seconds. In three, two, let's go lift. Let's actually go back to like a 45 degree kick behind you, kick behind you. A lot of time when you do a leg lift. I learned this in barre. Watching people do side leg lifts, they tend to bring the leg in front of them or like off to the side. You're going to get a lot more glute engagement, which is what we want. We go to the back, so. So let's go 45 to the back. Soft bend in that standing leg. If you need to grab something to balance on, you do that right? Nice work, guys. You're already there. Five seconds. Five, four, three, two, and one. Band's gonna come up right here around the calf or above the knee. Six inches above the knee. Okay. I'm gonna find a nice seated position on the end of my bench. 45 seconds. Let's go. Open, open, open. I'm going to get to the point where there's constant tension on that Band and open from there. Open, open, tiny, open. Okay, so this is abduction, abduction, pushing out, away, working my outer hips, my gluteus medius. Right? Very important for those lateral movements. I'm not getting to do a lot of right now because of my knee, but I want to keep these outer glutes strong so I can get back to those lateral movements. Right? Open. 20 seconds. Halfway, guys. Come on. For the final 10 seconds, you're gonna hold it open. Tiny pulses. We'll go there in three, two. Hold it here. Just pulse, pulse, pulse, pulse. Hold at the open, hold at the farthest point, and pulse from there for 5, 4, 3, 2, and 1. Nice work. Back up. I'm gonna take that band back down to my ankles. Side leg lifts, 30 seconds. Other leg in 3, 2, 2. Let's go. Do my best to balance here on my surgery leg. There we go. It's been locked out straight for so long. Getting pretty good at balancing on a single straight leg. Locked out, a baby on my hip. Tell you what, having knee surgery with three kids at ages five and under. Actually, we're supposed to go back 45. We're going back. Take it back 45 degrees. 45 degrees, 45. There we go. Kick it back. It's harder. Nice. You can always grab something to balance on. Ah, you got it. Five seconds. Stay with me. 5, 4, 3, 2, and 1. Nice work from the top. Okay, same thing. This leg. We're gonna kick back to that 45 degrees again. Side leg lift. You can always do this lying down. We go in three, two. Let's go. 30 seconds. Challenge yourself. Choose a band that challenges you. Try not to be all the way leaned over here. You want to stay as stacked as you can on that same standing leg. Use that core. Nice. Everything's turned on and working here. You are strong. Yes, you are. Use those glutes. Use those glutes to stretch that band. Come on, pull it. Yes, you can. Stick with me for 5, 4, 3, 2. Can you give me one more? Ah, there it is. Band comes up. Up 6 inches above the knee. Here we go. Gotta find that seat. Seated position right here. If you're capable, you can always go one straight leg. Open that band in 3, 2. 45 seconds. Open, open. I'm going to challenge myself. Stretch. I'd maybe grab a little bit of a heavier band for this move. I could definitely challenge myself here and go a little heavier. A little heavier band. Lighter band for these side leg lifts. Heavier band for here. Again, the band is above my knee, which means it's a little bit easier, right? Nice. You got it. Open, open. Hitting these outer glutes. We're going to hold and pulse for the final 20. 20 in three, two. You got 20 seconds. Hold it here. Option A, just hold. Option B, Pulse, pulse, pulse. Get to your farthest point and pulse from there. Yes, you can. What would it look like if I said 10 more seconds? 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1. Nice work, you guys. Bring that band back down. Final time, Time. Side leg lift here on the other leg. Final time, 45 degrees, 30 seconds. In three, two. So I'm going to do my best to balance on the standing leg. There it is. Nice. Think about leading from the heel, heel, heel. Trying to stay as stacked as I can on the standing leg. Really got to find my focal point on the floor here. My balance is much more challenged on this weak leg. My surgery leg. Just keep moving. Come on. 10 seconds, team. 10 seconds. Stay with me. You got this right here. For three, for two, for one. Awesome job. That is Circuit four. Grab a quick sip of water. We are on to Circuit five, your final circuit of this workout, and it's going to go into a total body move. You ready for a big total body burnout? As big and total body as we can be with a surgery leg. Okay, going to go one heavy dumbbell. I'm going to reach for that 20 right here. Okay. It is a single arm row clean press. Let's start with the dumbbell and your right hand hinge row clean, push. Nice hinge row clean push. Okay, I'm gonna move through that as well as I can with my surgery leg. Okay. Option grab a lighter weight and just give me a row stand, curl push. Great alternative. All right, that's move one. You're gonna do that on each side of the body. Second move is a calf raise. I'm just gonna hold this dumbbell right here. Calf raises for 45 seconds with or without a weight. All right, move one and move two. Let's start. Dumbbell, right hand, single arm row, clean and press. Are you ready? 30 seconds. Hinge it over in three, two. Let's go, let's go. Row, clean, push. There it is. Hinge, pull, clean push. Nice hinge row clean push. Dumbbell keeps hitting my knee brace. This big, bulky knee brace. Let me tell you, I'm ready to burn it, but it's been really good to me, so I can't complain. Ah. 30 seconds. You're in the final. 10, 9. Come on. Stay with it, team. Final set. Let's go. 5, 4, 3, 2, 1. Take that weight. Hold it right here. Calf raises. Yes. Go and challenge yourself. Go. Single leg. It's 45 seconds. Three, two. Let's go. Let's go. Heels off the ground. Lift, lift, lift. Try. Never let those heels come to a rest. Keep lifting, building strong calves, doing heel raises. Calf raises. Also doing tip fib. So the front, left, front tibial raises are good ways to strengthen the lower body. And strengthen for when you're ready to get back to knees. Right? Good way to protect the knees. Having strong calves. Having strong tibs. Just the front of your shin. Nice work. Awesome job, guys. Let's go. Keep lifting those calves. Come on. You got it. 10 seconds. You got this. Let's go. Lift. Final five, four, three, two, and one. My calves are burning. All right, 30 seconds. Row, clean. Press other arm. Row clean, press. 30 seconds in three, two. Let's go. Hinge, row, clean. Push. Nice work. Hinge, row, clean. Push. Big move. Right here. Putting everything you've done today together, right? Nice. Row, push. Awesome job. Row, push. Nice work. Come on, big push. 10 seconds. Here. Pull, push. 5, 4, 3, 2. You can give me one more rope. Boom. Nice work. 30 or 10 second rest. 30 seconds. Other arm. Final times through circuit five. Guys, this is it. Three moves, about two minutes of work, and you're out of here. Grab that weight. Hinge row in three, two. Let's go. Let's go. Row, clean, push. Nice work. Hinge, row, clean, push. Awesome job. Last time. You got to do this on the right arm. Boom. Make it big. Make it powerful. Hup. Almost there, team. Row, push. Nice. You're in the final. 10, 9, 8, 7, 6, 5, 4, 3, 2. You're out. Grab that weight. I'm gonna hold it. Calf raises. I can already feel my little calves burning. Here we go. Calf raises in 3, 2. 45 seconds. Lift. To tell you, when we were doing these last time, I was thinking, I was like, I played college volleyball. One of my good friends, she was a setter, and we always called her small calf. Small calf. If you're out there, small calf Emily, you know who you are. This one's for you. These little calf raises are for you. I'm not gonna lie. I've never really did calf raises a lot prior to this knee injury. Now here we are. I'm gonna have the strongest stinking calves around. Turns out they help protect your knees. So let's make them strong. Come on, lift. You got it. It burns. It should. Yes. You're in the final. 10, 9, 8, 8. Keep lifting. 7. Yes, you can. 6. 5, 4, 3, 2, 1. Oh, it always feels like it's going to cramp, doesn't it? All right, single arm row, clean. Press other side and you are out of here. Guys, this is it. Final 30 seconds on the left arm in three, two. Let's go. Hinge, row, clean. Push. You got it. Hinge row, clean. Push. Nice work. Hinge row clean. Push. Stay with it, guys. You're in it right here. Getting stronger every day. Yes. Boom. Hup. Big finish right here. Come on. 10 seconds. Finish this workout nice and strong. You got it. Up push for 5, 4, 3, 2. Let's do one more because we can. Big finish. Boom. Yes. You crushed it. 30 minute full body workout. Even if you got a leg injury, you're still crushing it. Maybe you're just here because you want to be here. That's awesome. I'm just glad you're here sweating with me. Quick, cool down and that's it. Let's go ahead. Flop those wings. You did it. 30 minutes challenging full body workout, strength training. Name of the game, guys. It's going to stick with us through all seasons. Let's go. Big inhale. Reach up nice and tall. Tall. Right wrist. Her. Sorry. Left wrist grabs right. Up and over. Side body. Stretch to the left. Option. Stay here. Option. Take it all the way down and around. That should feel good. Stretch out those hammies. Right. Other side. Up and over to the right. Take it all the way down. Around if you can. That feels good. Back to the top. Nice. Take the hands behind the back. Interlace the fingers. Big chest expansion. Pull the knuckles away from the tailbone. Nice. Go ahead. Roll that neck side to side. Look up. Flop it out. Crushing it. Let's reverse it. Right arm out. Left arm follows. Pull those shoulder blades apart. Push, push, push. To me. Nice. Go ahead, flop it out again. Nice work, you guys. So proud of you. Awesome job crushing this 30 minute full body workout. If you need more workouts for a knee injury or a seated season of life, whatever you're in, you can find them at nourishmovelove.com have a great day. Thanks so much for joining me for that standing workout with a leg injury. If you loved it, hit subscribe to my YouTube channel. If you want another one, check out this workout right here. Otherwise, find all the workouts I did with my knee injury in this playlist right here. Have a great day.