As I said in a previous post, “Every exercise is not for every body!”
There are TONS of reasons why some people are unable to do a variety of high-impact exercises that are known to result in a high-calorie burn and significant weight loss. Sometimes they are recovering from an injury. Maybe they’re just starting their fitness journey.
Rest assured, you can still get a good workout by doing low-impact exercises.
This video is actually first in a five-part series, so let’s get to those exercises. The asterisk (*) in the options indicates the option featured in the video.
Upper Body Exercises
Speed Bag
- Stand tall will both arms raised overhead and up to the side
- Keep abs engaged (stomach muscles pulled in tight)
- Rotate your arms wrist over wrist toward the ceiling
- Switch sides
- Options:
- Stand still*
- Squat
- Shuffle
Back Fat Blaster
- Stand tall with arms up in the air like football goalposts
- Slowly lower elbows toward ribs while adding resistance by squeezing muscles in the upper back
- Return to starting position
- Options:
- Stand still*
- Squat
- Jump Squat
Core Exercises
Torso Twist
- Stand with knees slightly bent and feet hip-width apart
- Point elbows to the floor
- Keep abs engages
- Rotate from side to side
- Options:
- Stand still*
- Squat
- Squat and add knee lift on every third twist
Side Cruncher
- Stand tall with feet hip-width apart
- Lift right arm overhead to the left
- Pull arm down while actively engaged the right obliques (side core muscles)
- Repeat desired number of reps
- Switch sides
- Options:
- Keep both feet on the floor*
- Lift right leg while crunching on right side
Lower Body Exercises
One-Legged Jumping Jacks
- Stand with feet hip-width apart and arms at your sides
- Step out to the side with one leg while raising arms up in the air
- Step leg back to starting position while lowering arms back to sides
- Options:
- Lift arms only as high as your shoulders
- Lift arms all the way up as if doing jumping jacks*
- Kick legs out to the sides
Side Leg Lift
- Stand with feet together and hands on hips
- Lift one leg out to the side
- Return to starting position
- Options:
- Hold onto a chair for balance
- Lift leg in air and return foot to floor
- Lift leg in the air and lower foot without letting it touch the floor
Rear Leg Lift
- Stand with feet together and hands on hips
- Lift one leg to the back
- Return to starting position
- Options:
- Hold onto a chair for balance
- Lift leg in air and return foot to floor
- Lift leg in the air and lower foot without letting it touch the floor
Chair Squats
- Place chair directly behind you
- Perform squatting motion
- Return to standing position when you feel the chair on your legs
The Next Steps
In the coming weeks, I will post four different Tabata style workouts based on these exercises.
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