Workout 7

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: Walking / Jogging

   13slow

   full bodycalves
2. 2

   Warm-up: Hip Circles

   17slow

   hipslower back
3. 3

   Warm-up: Butt Kicks

   7slow

   hamstringsquads
4. 4

   Warm-up: High Knees

   10slow

   corehip flexors
5. 5

   Warm-up: Squats

   11slow

   glutesquads
6. 6

   Warm-up: Head Rolls

   14slow

   neck
7. 7

   Warm-up: Shoulder Rolls / Arm Circles

   18slow

   shouldersupper back
8. 8

   Warm-up: Side Stretch

   15slow

   obliquesspine
9. 9

   Warm-up: Single Leg Balance

   17slow

   coreankles
10. 10

    Rest

    17slow
11. 11

    Squat Jacks

    37smedium

    glutesquads
12. 12

    Rest

    22slow
13. 13

    Squat Lateral Toe Touches

    36smedium

    glutesquads
14. 14

    Rest

    19slow
15. 15

    Standing Oblique Crunches

    43smedium

    obliquescore
16. 16

    Rest

    20slow
17. 17

    Explosive Squat with Overhead Hold

    38shigh

    shouldersquads
18. 18

    Rest

    20slow
19. 19

    Squat Hold with Punches

    42shigh

    quadsglutes
20. 20

    Rest

    15slow
21. 21

    Low Skater Step Lunges

    46smedium

    glutesquads
22. 22

    Rest

    16slow
23. 23

    Tricep Dips

    43smedium

    tricepsshoulders
24. 24

    Rest

    24slow
25. 25

    Kneeling Up-Downs with Knee Drive

    38smedium

    quadsglutes
26. 26

    Rest

    19slow
27. 27

    Lateral Lunge

    41smedium

    glutesquads
28. 28

    Rest

    54slow
29. 29

    Squat Jacks (Round 2)

    45smedium

    glutesquads
30. 30

    Rest

    13slow
31. 31

    Squat Lateral Toe Touches (Round 2)

    48smedium

    glutesquads
32. 32

    Rest

    20slow
33. 33

    Standing Oblique Crunches (Round 2)

    41smedium

    obliquescore
34. 34

    Rest

    20slow
35. 35

    Explosive Squat with Overhead Hold (Round 2)

    38shigh

    shouldersquads
36. 36

    Rest

    18slow
37. 37

    Squat Hold with Punches (Round 2)

    43shigh

    quadsglutes
38. 38

    Rest

    6slow
39. 39

    Low Skater Step Lunges (Round 2)

    52smedium

    glutesquads
40. 40

    Rest

    17slow
41. 41

    Tricep Dips (Round 2)

    44smedium

    tricepsshoulders
42. 42

    Rest

    11slow
43. 43

    Kneeling Up-Downs with Knee Drive (Round 2)

    49smedium

    quadsglutes
44. 44

    Rest

    18slow
45. 45

    Lateral Lunge (Round 2)

    43smedium

    glutesquads
46. 46

    Rest

    27slow
47. 47

    Cool Down: Forward Fold to Downward Dog

    22slow

    hamstringsspine
48. 48

    Cool Down: Thread the Needle

    14slow

    shouldersupper back
49. 49

    Cool Down: Child's Pose

    9slow

    lower backhips
50. 50

    Cool Down: Cobra / Upward Dog

    9slow

    corelower back
51. 51

    Cool Down: Pigeon Pose

    26slow

    hipsglutes
52. 52

    Cool Down: Seated Side Stretch

    26slow

    obliquesspine
53. 53

    Cool Down: Seated Tricep Stretch

    21slow

    tricepsshoulders
54. 54

    Cool Down: Lying Spinal Twist

    17slow

    lower backspine
55. 55

    Cool Down: Standing Lunge Stretch

    27slow

    hip flexorsquads
56. 56

    Cool Down: Scoops

    15slow

    full bodyshoulders

More Muscle Tone Workouts

Workout 4

30 min · Aylar Fetrati

Workout 2

26 min · Sophie Jones

Workout 3

24 min · Sophie Jones

Workout 6

22 min · Danielle Harrison

Workout 5

22 min · Mish Naidoo

Day 7

26 min · Sophie Jones

Frequently Asked Questions