Tag: low impact

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

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The Next Steps

In the coming weeks, I will post four different Tabata style workouts based on these exercises.

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