A Low Impact Workout For Full-Body Strength

SELF – Men’s and Women Health & Fitness

Cardio, core stability, and total-body strengthening—our newest low-impact workout video from Sweat with SELF has it all.

This 20-minute workout, led by LIT Method cofounders Taylor and Justin Norris, is a high-intensity, low-impact routine that will challenge your muscles and amp up your heart rate—all without pummeling your joints. With nine bodyweight moves performed in a circuit-style pattern, you’ll work pretty much every muscle group in your body from your shoulders down to your calves. You’ll especially fire up your midsection with exercises that engage both your deep core muscles (think: transverse abdominis and internal obliques) as well as smaller stabilizing muscles (important if you’re working on good posture). Plus, you’ll get a solid dose of cardio thanks to the HIIT format that encourages you to work at maximum effort.

And yet another perk of this routine: You don’t need any equipment to get it done, which makes it a great choice for a quick, at-home movement break.

Important caveat: Just because this is a low-impact workout doesn’t mean it’s safe for everyone. If you’re injured or have joint pain, check in with a professional first. They can help you determine the best exercise plan for you and advise on whether a routine like this is a good idea.

If you are OK’d for this workout, grab a mat and water bottle. Then, check out the video below, which comes complete with a dynamic warm-up to prep your muscles. If you’re looking to work at your own pace, just keep scrolling to get detailed workout directions and GIFs of each move.

Workout Directions

Start with the dynamic warm-up. Do each exercise for 60 seconds with no rest between movements. When you’re done, rest for 30 seconds.

Next, move onto the circuits. There are 3 circuits with 3 moves each. Do each move for 60 seconds with little to no rest. (It’s OK to take 5 to 10 seconds between each exercise to transition to the next.) At the end of the circuit, rest for 15 to 30 seconds, then repeat the circuit one more time. After you’ve completed the circuit twice, rest 60 seconds. Then, move to the next circuit and repeat the pattern.

Lastly, if you feel up for it, complete the finisher for the designated time.

Dynamic Warm-Up

  • Cross-Body Arm Stretch x 60 seconds
  • Squat to Overhead Reach x 60 seconds

*Rest for 30 seconds.

Circuit 1

  • Ball Slam (alternating sides) x 60 seconds
  • Lateral Toe Tap (alternating sides) x 60 seconds
  • Side to Side Swing (alternating sides) x 60 seconds

*Rest 15-30 seconds, then repeat the circuit once more. After your second round, rest 60 seconds. Then move to Circuit 2.

Circuit 2

  • Blast-Off Push-Up x 60 seconds
  • Upright Row x 60 seconds
  • Up-Down Plank x 60 seconds

*Rest 15-30 seconds, then repeat the circuit once more. After your second round, rest 60 seconds. Then move to Circuit 3. 

Circuit 3

  • Half-Kneeling Obliques Crunch (right side) x 60 seconds
  • Half-Kneeling Obliques Crunch (left side) x 60 seconds
  • Forearm Plank x 60 seconds

*Rest 15-30 seconds, then repeat the circuit once more. After your second round, rest 60 seconds. Then try the Finisher.

Finisher

  • Squat-to-Standing Crunch (alternating sides) x 30 seconds

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Author: joe joe

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