This is a high intensity interval training (HiiT) workout, but at a lower impact level which makes it easier on your joints. *This is a perfect workout to do at home and you’ll be done in 15 minutes!
All you need is a set of dumbbells (or even two soup cans) and you are ready to go!
- Stay controlled with all movements and low to the ground.
- Keep abdominals contracted in.
- Chest remains open with shoulders retracted and depressed.
- Spine is in a neutral position.
- HAVE FUN!
Walk, climb stairs, or march in place for 5 minutes before performing each exercise below for 45 seconds. Give yourself a 15 second recovery in between each exercise.
1. Alternating Overhead Kicks (Targets total body cardio):
- Try not to lean forward as you reach for your toes.
- Keep arms as straight as possible.
2. Crouch & Row (Targets back glutes, hips, and core):
- Keep your weight even on both legs.
- Don’t round your back.
- Do pinch your shoulder blades.
- Push your butt back as you lower down.
3. Side Shuffles (Targets lower body cardio):
- Stay low to the ground and shuffle a few steps each direction.
4. 1 Legged Squat with Bicep Curls (Targets hips, thighs, glutes, and front of the arm):
- Place all your weight on one leg.
- Push your hips back, then squeeze glutes as you stand up to perform a bicep curl.
5. Frog Squats with Tricep Overhead Extensions (Targets thighs, glutes, hips, core, and back of the arm):
- Stand tall with your feet wider than your shoulders.
- You can perform this exercise one arm at a time.
6. Side Step Skaters with Upright Rows (Targets total body cardio, core, glutes, and shoulders):
- Tap back side to side as you pump your arms (into upright rows).
- This is a controlled movement and stay low to ground.
7. Rainbow Squats (Targets total body cardio, thighs, hips, and glutes):
- Trace the shape of a huge rainbow with your arms, going up on your toes at the top of the move.
Do all 7 exercises as a circuit, then rest for 90 seconds and you can repeat 1-2 more times. Stretch and you are done!
*Consult your physician before starting any new exercise program.