You asked me to turn the knee video into an actual plan. This is the plan — two full-body strength workouts you can do at home, with nothing but a couple of pairs of dumbbells and a chair.
Twelve exercises (6 per session), every one of them with at least two versions so you can find the one that fits you today, plus the sets, the reps, and the rest between sets — and the rest is the part almost everybody gets wrong.
Want to learn how to build your own program — based on your unique history, injuries, goals, prefences, and equipment? That's Your First Strength Program, the workbook I mention in this video. https://www.rachelfelber.com/start.
I'm Dr. Rachel Felber, an ER physician and a health and strength coach for women. No trends, no fads, no extremes. Muscle is medicine.
⏱️ TIMESTAMPS
00:00 – The Plan You Asked For 00:25 – What’s Inside: 2 Workouts, 12 Exercises 01:02 – Before You Start 01:28 – The Only Equipment You Need 02:26 – How the Two Workouts Work Together 02:49 – Why There’s Not a Single Crunch in Here Workout A 03:45 – A1. Squats 04:31 – A2. Step-Ups 05:20 – A3. Hip Hinge (Skip If You Have Back Issues) 07:10 – A4. Single-Arm Row 08:17 – A5. Pullover 09:01 – A6. Chest Press 10:04 – Workout A Recap Rest & Training Intensity 10:19 – The Mistake Almost Every Woman Makes 11:01 – How Hard Should Your Sets Feel? 11:58 – How Long to Rest Between Sets 12:43 – Why This Counts as Cardio, Too Workout B 13:33 – B1. Split Squats 15:10 – B2. Suitcase & Farmer’s Carry 16:14 – B3. Glute Bridges 18:18 – B4. Bent-Over Row 19:10 – B5. Overhead Press 20:09 – B6. Reverse Fly 21:30 – Workout B Recap Building Your Strength Plan 21:40 – Is Two Days a Week Really Enough? 22:17 – The 3 Conditions: Protein, Sleep, Progression 22:50 – Your First Strength Program 23:47 – How Many Reps and Sets? 25:54 – The Whole Plan in 90 Minutes a Week 26:59 – Get the Free 2-Day Plan 27:18 – Tell Me When You’ll Start
🎁 FREE — START TODAY
🏋️ THE 2-DAY HOME STRENGTH PLAN: Both workouts — every exercise with all its versions and progressions, the sets, the reps, and the rest times. https://www.rachelfelber.com/home-workout
🦵 FOR KNEE PAIN: THE 5 SWAPS AT A GLANCE. The guide from the knee video. What not to do, what to do instead, and why. https://www.rachelfelber.com/knees
💪 YOUR FIRST STRENGTH PROGRAM The one I mention in this video. It walks you through building a strength plan around your own schedule, your equipment, your injuries, and your experience — so you finish it holding a program made for you, not for “everybody.” https://www.rachelfelber.com/your-first-strength-program
📘 YOUR METABOLIC REBOOT My book. Nutrition, protein, training, movement, sleep, stress — the whole approach in one place. Note: This is a digital product, not a hardcopy. https://www.rachelfelber.com/book
🩺 THE STRATEGY SESSION One-to-one with me. Your labs, your body composition, your history and your goals, turned into a precise plan built for you. https://www.rachelfelber.com/the-strategy-session
⭐ MY FAVORITES
🥤 PYCEY — THE CREATINE I USE 5g of creatine in a single stick that fizzes into a sparkling strawberry lemonade. Completely clean ingredient list, zero sugar, third-party tested, made in the USA — and no scooper, no clumps, no shaker bottle. I'm a PyCey partner and this is an affiliate link. 20% off your first order with code RACHEL: https://www.pycey.com/discount/rachel?redirect=/products/creatine
🍫 LINEAGE PROVISIONS I LOVE these protein bars. Every single ingredient is an actual food - NO additives, no fake sugars. Plus, the protein:calorie ratio is excellent. Affiliate link: 15% off with code RACHEL15: https://lineageprovisions.com/RACHEL15
⚠️ This video is general education, not medical advice. I'm a doctor, but I'm not your doctor. I don't know your history, your injuries or your imaging. If a clinician who has examined you has told you not to do a particular movement, that overrides anything here. If a movement hurts, or feels unsafe to you, don't do it.
