Suffering with knee pain and also looking for full body shaping as well then you must try this Workout Plan For Knee Pain With Weights. When using this program or any other, you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form.

Terms You’ll Need To Know:
Before Perform this workout Remember your technique should be right and you should have Proper Knowledge about warm ups and cool down after workout- Must follow this workout for minimum 4 Weeks before start intermediate to advance level Workout plan. Still hurting your knee while doing any exercise in this workout, write the exercise name and please consult with me straight way.

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You must learn about proper warm up and cool down after workout. click on names to find How to Warm-up before workout? and How to Cool-down after workout?. You must also learn about Static Stretching for avoid DOMS. Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out.

It is also advisable to start with light-weight a few 2-3 sets of your first exercise and consider it as your part of the warm-up. Instead of body-weights exercise you also can choose a treadmill or cross-trainer as your warm-up for 10-15 minutes before workout.

In this Workout Plan Body-Part Splits:

• Day 1: Upper & Lower Body
• Day 2: Core
• Day 3: Upper Body & Core Dumbbell Workout at Home
• Day 4: Lower Body
• Day 5: Core
• Day 6: Upper & Lower Body
• Day 7: Rest

Note – Click on Any Exercise Name you can get the full guide video.

Any Exercise With Alternating Repetition – Always Count Both Side Repetition As 1 Repetition

Day 1 Monday: Upper & Lower Body

Exercises:

1. Wall Push Ups
Sets 4 Reps 12 Rest 1 Min
2. Bent Knee Push Ups
Sets 4 Reps 12 Rest 1 Min
3. Standing Leg Circles
Sets 3 Reps 15 Rest 1 Min
4. Downward dog leg lift
Sets 3 Reps 12 Rest 1 Min
5. Knee extension in sitting
Sets 4 Reps 15 Rest 1 Min

Day 2 Tuesday: Core

Exercises:

1. Pilates Leg Climbs
Sets 4 Reps 15 Rest 1 Min
2. Scissors
Sets 4 Reps 12 Rest 1 Min
3. On Mat Feet together Leg raise!
Sets 3 Reps 12 Rest 1 Min
4. Abdominal Crunches On Mat
Sets 3 Reps 12 Rest 1 Min

Day 3 Wednesday: Dumbbell Workout

Exercises:

1. Dumbbell Floor Chest Press
Sets: 4 Reps: 12 Rest: 1 Min
2. Dumbbell Floor Straight Arm Pull Over
Sets: 4 Reps: 12 Rest: 1 Min
3. Dumbbell Standing triceps Extension
Sets: 3 Reps: 12 Rest: 1 Min
4. Dumbbell Standing Biceps Curl
Sets: 3 Reps: 12 Rest: 1 Min
5. 4 Minute Doctor Advice Exercises
Reps: 12 Rest: 1 Min

Day 4 Thursday: Lower Body

Exercises:
1. Body Weight Bench Squat
Sets 4 Reps 25 Rest 1 Min
2. Donkey Kicks
Sets 4 Reps 20 Rest 1 Min
3. Stiff leg hamstring Dead lift with Dumbbell
Sets 3 Reps 15 Rest 1 Min
4. Standing Calf raise with dumbbell
Sets 3 Reps 12 Rest 1 Min
5. Super Man with Twist
Sets 3 Reps 12 Rest 1 Min

Day 5 Friday: Core

Exercises:

1. Swimming Exercise
Sets 4 Reps 12 Rest 1 Min
2. Standing Obliques
Sets 4 Reps 12 Rest 1 Min
3. Scissors
Sets 3 Reps 12 Rest 1 Min
4. X-Crunches
Sets 3 Reps 12 Rest 1 Min
5. Body weight Plank Hold
Sets 5 Hold 1 minute Rest 1 Min

Day 6 Saturday: Upper & Lower Body

Exercises:

1. Bent Knee Push Ups
Sets 4 Reps 12 Rest 1 Min
2. Downward dog leg lift
Sets 4 Reps 12 Rest 1 Min
3. Glute Bridge
Sets 3 Reps 12 Rest 1 Min
4. Body Weight Bench Squat
Sets 3 Reps 12 Rest 1 Min
5. Fire Hydrant
Sets 3 Reps 12 Rest 1 Min
6. Walk Down to Push ups
Sets 3 Reps 12 Rest 1 Min

Day 7 Sunday: Rest

You Must follow this workout for minimum 4 Weeks before starting intermediate to advance level Workout plans.

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Disclaimer:

We serve as trainers and mentors who help you reach your fitness, wellness, and health goals. As you know every individual is different so their nutrition and fitness plans. The information we provide is based on our personal experience as an online fitness trainer and nutritionist. So You must consult with your physician before following any training or diet plans on this website.