Please Your Knees: The Workout
Be Strong
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Exercise 1 Workout:
Single Leg Squat with Side Reach
Progression One
• 20 sec. right; 30 sec. rest; 20 sec. left; 30 sec. rest
Repeat this two times.
Rest 2 min. before Exercise 2
Progression Two
• 30 sec. right; 30 sec. rest; 30 sec. left; 30 sec. rest
Repeat this three times.
Rest 2 min before Exercise 2
Progression Three
• 30 sec. right; 30 sec. left; nonstop
Continue immediately to Exercise 2. Pace yourself: no rest until you complete four, 30-sec. exercises in a row.
Exercise 2 Workout:Overhead Double Leg Squat
Progression One
• 20 sec.; 30 sec. rest
Repeat two times.
Rest 2 min. before Exercise 3
Progression Two
• 30 sec.; 30 sec. rest
Repeat three times.
Rest 2 min. before Exercise 3
Progression Three
• 30 sec. nonstop
Continue immediately to Exercise 3. Charlotte does the entire progression three to five times per workout.
Exercise 3 Workout: Combination Lunge
Progression One
• 20 sec. right; 30 sec. rest; 20 sec. left; 30 sec. rest
Repeat two times.
Rest 2 min. before Exercise 4
Progression Two
• 30 sec. right; 30 sec. rest; 30 sec. left; 30-sec. rest
Repeat three times.
Rest 2 min. before Exercise 4
Progression Three
• 30 sec. right; 30 sec. left; nonstop
Continue immediately to Exercise 4. Remember: no rest until the end of the sequence.
Exercise 4 Workout: Shark Legs
Progression One
• 20 sec. right; 30 sec. rest; 20 sec. left; 30 sec. rest
Repeat this two times.
Progression Two
• 30 sec. right; 30 sec. rest; 30 sec. left; 30 sec. rest
Repeat this three times.
Progression Three
• 30 sec. right; 30 sec. left; nonstop
Rest 5 min., then repeat entire sequence again.
