This leg training session is a challenging combination designed for muscle building, sculpting/definition, muscle strength, fat burning, pelvic floor stabilizer activation, posture improvement, hip-knee mobility and coordination. The blue weights are 5kg/11ib each. IF YOU HAVE KNEE PROBLEMS and still want to do this workout, limit the depth of the movement that triggers the pain and work within the pain threshold eventually increasing range of motion as you get stronger. Of course, get professional advice as your issue could also be, and in my experience is most likely technical in origin. A good trainer can provide valuable feedback and you only need 1 session to go over movements you are feeling pain through, you do not need to buy into their system and have ongoing costs, you just need feedback and adjustments to make sure the muscles are doing the work not the joints. Any questions about how to approach trainers without being sold a 10 year plan just comment and i'll help you out there. Here are my technical recommendations for the videos exercises; 1. The knee squat combo is great to reintegrate dormant hip/leg/glute muscle complexes that deactivate with prolonged sitting. You only need to bend the knees to 30 degrees or less for maximum results, very easy on the knees this one. 2. Weighted side lunges overload the muscles the previous exercise works lightly. The weight used here is 5kg/11ib. When learning this exercise start slow as in a 3-4 second count to each side. As you skill increases try lunging further to each side really feeling the muscles through the entire range of motion. Keep the movement range short if you feel knee pain - work within the pain free range. 3. Kneeling lunges are by far one of the most difficult exercises around, especially doing them properly then weighted. The first few times you attempt this movement expect to be wobbly and a little uncoordinated, especially when the fatigue cycle kicks in. People with knee issues will find this exercise difficult but you can also use a chair, table, bench or whatever you can grab to help you so do this if you need. Work on pushing through the floor with the front heel when standing up - this runs the effort though the hamstrings and glutes more so than the quadriceps. 4. Heel raised goblet squats place the knee in a position where we do not have to overload the knee joint and work full range of motion though the quadriceps independently of the hamstrings. the weight used here is 5kg/11ib in the hands and also under my heels. The height of the heel lift should be no higher than a clenched fist for our intents and purposes. The weight does not need to be heavy for this repetition range. When gaining experience in this movement, control the down phase by counting to 4 then kick into the floor with a 2 count on the up. Basically the tempo in slow on the way down and fast up. 5. Pulsing squats with a 5kg/11ib weight is a familiar exercise in our routines as it is so effective functionally. This muscles this exercise conditions cross over into many everyday movements and is really easy to execute. You do not need a PT to show you this banger! Do each exercise in order and then repeat 2-3x for a full leg session. Remember to rest appropriately (60-90 seconds) between exercises, I would recommend this routine 2-3x per week for no more than 6 weeks. Use appropriate weights to your experience level - go heavy if you need just stay within the recommended repetition range or you are training a different effect. Each round of this routine should take you around 5-10 minutes to complete. Mix it up with another video and you have a full general training session or do the leg day version. If you are looking to lose weight through exercise, basically the "fat burning" process of the body usually starts after 25 minutes. General conditioning training can be completed in around 20 minutes, but fat burning sessions need to be around 40-60 minutes in duration, regardless of style. Always work on structuring your training sessions according to your goals. Enjoy! Cyn