KNEE FRIENDLY & STRONG — 28 Day Workout Plan

If your knees ache the moment a workout calls for a squat or a lunge, you have probably been told to just modify, or worse, to stop training altogether. You do not need to stop. You need a plan that was never built around those movements in the first place.

Knee Friendly & Strong takes the thinking out of it. It is a done-for-you 28 day plan that never asks your knees to squat or lunge, and instead builds lean muscle and burns fat through hinges, presses, rows and core work that protect the joint while you get stronger around it. Each week has its own theme and flow, mixing knee-friendly strength, conditioning and standing arms & abs, so training stays varied while your knees stay protected the whole way through. No guesswork. Just open the calendar and press play.

And it is fully interactive. Every workout links straight to the video, and every box is a real fillable field. Type your weights, tick off each move and jot your notes right on your phone, tablet or computer. Prefer pen and paper? Print it and fill it in by hand. However you train, your plan works the way you do.

- 20 follow-along workout days, mapped across a balanced 28 day calendar

- Never a single squat, lunge or knee-loading move

- Tap any calendar day or workout title to go straight to the video

- MY WEIGHT boxes to log your weights on every exercise

- Tick every move off as you go, plus space for notes on every workout

- A tappable 28 day calendar so you always know what's next

- Active recovery and rest day guidance built in

No gym needed. Just dumbbells, with a mini band or chair handy for a few sessions. Workouts run 30 to 50 minutes.

You can be lean, strong and pain-free. This plan proves it.

Penny x

Garage Fitness Girl