Workout 4

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: Head Rolls

   12slow

   neck
2. 2

   Warm-up: Shoulder Circles

   5slow

   shouldersupper back
3. 3

   Warm-up: Arm Circles

   8slow

   shouldersarms
4. 4

   Warm-up: Torso Twists & Reaches

   13slow

   spinecore
5. 5

   Warm-up: Arm/Shoulder Stretch

   17slow

   shouldersarms
6. 6

   Warm-up: Squats

   31slow

   quadsglutes
7. 7

   Warm-up: Walkout to Downward Dog

   21slow

   coreshoulders
8. 8

   Adapted Walkout to Push-up

   31smedium

   chestshoulders
9. 9

   Bird Dog Crunches

   27smedium

   corelower back
10. 10

    Floor Chest Press

    21smedium

    chesttriceps
11. 11

    Arnold Press with Calf Raise

    20smedium

    shoulderscalves
12. 12

    Rest

    29slow
13. 13

    Adapted Walkout to Push-up (Round 2)

    30smedium

    chestshoulders
14. 14

    Bird Dog Crunches (Round 2)

    23smedium

    corelower back
15. 15

    Floor Chest Press (Round 2)

    23smedium

    chesttriceps
16. 16

    Arnold Press with Calf Raise (Round 2)

    23smedium

    shoulderscalves
17. 17

    Rest

    40slow
18. 18

    Push Press

    18smedium

    shoulderslegs
19. 19

    Overhead Dumbbell Marches

    23smedium

    coreshoulders
20. 20

    Reverse Flies

    26smedium

    upper backshoulders
21. 21

    Sumo Squat to Upright Row

    22smedium

    inner thighsglutes
22. 22

    Rest

    37slow
23. 23

    Push Press (Round 2)

    23smedium

    shoulderslegs
24. 24

    Overhead Dumbbell Marches (Round 2)

    20smedium

    coreshoulders
25. 25

    Reverse Flies (Round 2)

    27smedium

    upper backshoulders
26. 26

    Sumo Squat to Upright Row (Round 2)

    28smedium

    inner thighsglutes
27. 27

    Rest

    34slow
28. 28

    Lateral Weighted Punch Jacks

    22shigh

    shouldersarms
29. 29

    Frontal and Lateral Raises

    28smedium

    shoulders
30. 30

    Curtsy Lunge to Bicep Curl

    26smedium

    glutesquads
31. 31

    Bent Over Row

    26smedium

    upper backbiceps
32. 32

    Rest

    32slow
33. 33

    Lateral Weighted Punch Jacks (Round 2)

    26shigh

    shouldersarms
34. 34

    Frontal and Lateral Raises (Round 2)

    27smedium

    shoulders
35. 35

    Curtsy Lunge to Bicep Curl (Round 2)

    22smedium

    glutesquads
36. 36

    Bent Over Row (Round 2)

    26smedium

    upper backbiceps
37. 37

    Rest

    11slow
38. 38

    Cool-down: Deep Breaths

    12slow

    lungschest
39. 39

    Cool-down: Roll Down to Child's Pose

    19slow

    spinelower back
40. 40

    Cool-down: Cobra / Upward Dog

    9slow

    corelower back
41. 41

    Cool-down: Thread the Needle

    21slow

    shouldersupper back
42. 42

    Cool-down: Pigeon Pose

    24slow

    gluteships
43. 43

    Cool-down: Seated Side Stretch

    26slow

    coreshoulders
44. 44

    Cool-down: Seated Hamstring Stretch

    32slow

    hamstringslower back
45. 45

    Cool-down: Seated Quad Stretch

    10slow

    quadship flexors
46. 46

    Cool-down: Deep Breath & Roll Up

    15slow

    full body

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Day 3

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Workout 2

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Workout 1

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Workout 2

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Frequently Asked Questions