Workout 3

This program consists of eight ‘Low Impact/High Intensity’ workouts. These are all executed without any jumping or forceful movements resulting in less impact on your joints and less risk of injury. There are also no floor based crunches making this series also suitable for prenatal workouts (1st and 2nd trimester). Most importantly, low impact does not have to mean low intensity! Through speed of execution, interval training structure and the use of body weight and dumbbells you will improve your cardiovascular fitness, burn calories, build muscle and improve your overall balance and alignment. There are 6 Full Body, 1 Upper Body focused and 1 Lower Body workouts in the program

Exercises in This Workout

1. 1

   Warm-up: Side Steps

   8slow

   legsfull body
2. 2

   Warm-up: High Knees

   11slow

   corelegs
3. 3

   Warm-up: Side Steps with Overhead Reach

   8slow

   shoulderslegs
4. 4

   Warm-up: Arm Circles

   9slow

   shouldersarms
5. 5

   Warm-up: Quad Stretch

   17slow

   quadsbalance
6. 6

   Warm-up: Hamstring Scoops

   19slow

   hamstringslegs
7. 7

   Warm-up: Wide Squats

   18slow

   glutesquads
8. 8

   Rest

   6slow
9. 9

   Warm-up: Downward Dog Walkout

   5slow

   hamstringsshoulders
10. 10

    Rest

    17slow
11. 11

    Squat Knee Tap (Round 1)

    25smedium

    quadsglutes
12. 12

    Skater Lunge (Round 1)

    25smedium

    glutesouter thighs
13. 13

    High Knee March with Jab & Cross (Round 1)

    40smedium

    coreshoulders
14. 14

    Uppercuts (Round 1)

    28smedium

    armsshoulders
15. 15

    Rest

    22slow
16. 16

    Squat Knee Tap (Round 2)

    29shigh

    quadsglutes
17. 17

    Skater Lunge (Round 2)

    31shigh

    glutesouter thighs
18. 18

    High Knee March with Jab & Cross (Round 2)

    30shigh

    coreshoulders
19. 19

    Uppercuts (Round 2)

    32shigh

    armsshoulders
20. 20

    Rest

    29slow
21. 21

    Squat Knee Tap (Round 3)

    33shigh

    quadsglutes
22. 22

    Skater Lunge (Round 3)

    29shigh

    glutesouter thighs
23. 23

    High Knee March with Jab & Cross (Round 3)

    31shigh

    coreshoulders
24. 24

    Uppercuts (Round 3)

    33shigh

    armsshoulders
25. 25

    Rest

    15slow
26. 26

    Knee-to-Elbow Oblique Crunches (Round 1)

    38smedium

    coreobliques
27. 27

    Reverse Lunge with Press (Round 1)

    32shigh

    quadsglutes
28. 28

    Reverse Fly Step Out (Round 1)

    29smedium

    upper backshoulders
29. 29

    Single Arm Knee Drive (Round 1)

    29shigh

    corecardio
30. 30

    Rest

    29slow
31. 31

    Knee-to-Elbow Oblique Crunches (Round 2)

    33smedium

    coreobliques
32. 32

    Reverse Lunge with Press (Round 2)

    28shigh

    quadsglutes
33. 33

    Reverse Fly Step Out (Round 2)

    32smedium

    upper backshoulders
34. 34

    Single Arm Knee Drive (Round 2)

    31shigh

    corecardio
35. 35

    Rest

    26slow
36. 36

    Knee-to-Elbow Oblique Crunches (Round 3)

    31smedium

    coreobliques
37. 37

    Reverse Lunge with Press (Round 3)

    31shigh

    quadsglutes
38. 38

    Reverse Fly Step Out (Round 3)

    32smedium

    upper backshoulders
39. 39

    Single Arm Knee Drive (Round 3)

    29shigh

    corecardio
40. 40

    Finisher: Thrusters

    28shigh

    quadsglutes
41. 41

    Finisher: Speed Jabs & Crosses

    34shigh

    armsshoulders
42. 42

    Rest

    11slow
43. 43

    Cool Down: Thread the Needle Stretch

    21slow

    shouldersupper back
44. 44

    Cool Down: Calf Stretch & Lunge

    16slow

    calveship flexors
45. 45

    Cool Down: Lunge with Overhead Reach

    11slow

    hip flexorsshoulders
46. 46

    Cool Down: Side Stretch

    24slow

    obliqueslats
47. 47

    Cool Down: Deep Squat & Roll Up

    25slow

    hipslower back

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Frequently Asked Questions