Get ready to build strength in your entire body with a series of targeted, low-impact moves guaranteed to bring the intensity!
This type of low impact workout is ideal when…
…you are in the lower energy phase (luteal phase) of your menstrual cycle,
…you want to reduce the impact on your joints,
…you want to take a slower pace to dial in your form,
…or you’re just looking for a low-impact workout because it matches your energy that day!
There won’t be any jumping in this workout but you’ll have plenty of opportunities to boost the intensity with weighted objects and challenging full body movements.
You could use dumbbells or any weighted objects you have around the house for today’s workout, like water jugs, laundry jugs or anything you can easily hold onto.
Let’s get started and rock this together!
If you enjoyed that workout and are looking for a sequenced plan that will make the most of your training time, the Low Impact Strength Challenge in Rock Your Life is perfect for you!
Get started with this challenge today!
Returning member? Use the returning member button and welcome back!
Total Body Strength
Click to expand and see all workout move descriptions
Equipment: weighted objects, elevated surface
Format: perform each circuit for 3 rounds for suggested time/reps
1x:
Plank to down dog push up (1:00)
- Begin in a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
- Send your hips up and back, keeping your head in line with your arms as you come into a down dog. Your weight should be evenly distributed between your palms, and your heels should reach toward the mat (bending at the knees is helpful for tight hamstrings).
- Remaining in downdog, bend your elbows out wide bringing the top of your head between your hands to the mat.
- Push yourself back to straight arms and shift yourself back into a tall plank position.
- Repeat sequence for allotted time.
- MOD: Perform this sequence with your hands placed on an elevated surface.
Circuit 1:
Biceps Curls (8-12)
- Standing and holding weights with palms facing forward, a braced core and shoulders back and down (as if they were against a wall), bend at the elbows to curl the weights up to shoulder height.
- With control, lower the weights to the starting position. Be mindful that you’re keeping your elbows in at your ribcage for the duration of the curl.
- Repeat for your max reps.
Bird Dog Row (8-12 each side)
- Begin in a tabletop position on the mat with your shoulders stacked over your hands, knees under your hips, and a flat back with your core braced.
- With a weighted object within reach of your right hand, extend your straight left leg off of the mat, squeezing the glute, keeping your core braced and hips level.
- Grab the weighted object with your right hand and, keeping your hips square to the ground and core braced, perform a row with your right arm by pulling your elbow straight back along your body and squeezing the base of your shoulder blade.
- Slowly return your right arm back down and repeat for your max reps.
- Switch sides and repeat.
- MOD: Keep the toes of the extended leg on the mat.
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Circuit 2:
Pulsed Squats (8-12)
- Begin by standing with your feet about hip distance, core braced and holding a weighted object in each hand..
- Brace your core and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
- Drive through your heels to slightly straighten your legs and bend them again, pulsing in your squat.
- Drive through your heels, squeezing your glutes to power back to standing.
- Repeat for your max reps.
- MOD: Complete this exercise with bodyweight only and/or use an elevated surface behind you as you squat to guide your form.
Side Step Ups (8-12 each side)
- Begin by standing tall beside your elevated surface with your core braced and a weighted object in each hand.
- Laterally plant your right foot on the elevated surface and, keeping your weight in your heel and your chest upright, drive through your right foot to stand fully on the entire foot. Be mindful that your right knee is tracking in line with your toes.
- With control and keeping your weight in your right heel, slowly lower yourself back down, planting your left foot, then your right.
- Repeat for your max reps and switch sides.
- MOD: Remove the weighted objects and complete this exercise with bodyweight only.
Plank to Down Dog Push Ups (0:30)
- Begin in a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
- Send your hips up and back, keeping your head in line with your arms as you come into a down dog. Your weight should be evenly distributed between your palms, and your heels should reach toward the mat (bending at the knees is helpful for tight hamstrings).
- Remaining in downdog, bend your elbows out wide bringing the top of your head between your hands to the mat.
- Push yourself back to straight arms and shift yourself back into a tall plank position.
- Repeat sequence for allotted time.
- MOD: Perform this sequence with your hands placed on an elevated surface.
Great job Rockstar! The time and energy you invest in yourself and your health makes a huge difference! Let me know what you thought of today’s workout in the comments below.
Looking for support and a consistent plan to follow? Check out what Rock Your Life, (my home workout studio and women’s fitness community) has to offer! Take a look at Jolene, a Rock Your Life member who shared this with us:
“It’s been one year since I took back my life and my health. I’m so proud of how far I’ve come. I’m in the best shape of my life. The first picture was me not keeping up with my son, I was tired all the time, my body hurt. Now I feel amazing. I have so much energy and I sleep so much better. I feel like a warrior! I have more confidence than I ever had and for the first time I feel healthy and fit AND I have a 6 pack!
Don’t ever give up on your goals!”
Get everything you need to reach YOUR goals in Rock Your Life, my online gym studio!
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