low impact exercise

Equipment: Heavy objects, low-elevation surfaces
Format: Perform 3 rounds of each cycle at recommended time/number of times

1x: Plank sideways sit-ups (1:00)

• Position yourself in a high plank position with shoulders stacked over wrists, core braced, back flat, and gaze neutral (not up or down).
• Using your oblique muscles, push your right knee outward toward your right elbow.
• Switch sides and continue alternating for the specified time

Circuit 1:

Bridge one-arm chest press (8-12)

• Start lying on your back with your knees bent and feet firmly planted on the mat, supporting your core and lower back in gentle contact with the mat.
• Holding a weight in each hand, press your heels into the mat and push your hips toward the ceiling, squeezing your glutes and keeping your core braced in a glute bridge.
• While still in the glute bridge position, extend your arms straight across your chest, palms facing your knees. This is your starting position.
• As you bend your arms, pull your right elbow down until it's in line with your shoulders and lower the weight in a controlled manner with your wrists over your elbows. Press the weight back into your chest to return to the starting position.
• Repeat on the other side and continue alternating for maximum reps.
• Modification: Remove the bridge, perform alternating chest presses with your knees bent and your back on the mat.

Empty Skullbreaker(8-12)

• Holding a weight in each hand, begin lying on your back with your knees bent, feet planted on the ground, and your core braced so your lower back is in contact with the mat.
• Use your core to lift your shoulders off the mat and extend your legs, hovering over the mat.
• Raise your arms above your head and lower the weight straight back to about a 45-degree angle: this is your starting position.
• Bend your elbows to about 90 degrees and lower the weight toward your head. As you bend, keep your elbows hugging each other and don't let them flare out to the sides.
• Drive through your triceps, straighten your arms, and repeat for maximum reps.
• MOD OPTIONS: Bend your knees and bring them lightly into contact with the mat, or hover them away from the mat.
• Alternatively, hold bridge pose instead of hollow during the exercise.

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Circuit 2:

Lateral undersquat (8-12)

• First, hold a weight with both hands on your shoulders and stand on a low, high position.
• Keeping your core braced, plant your right foot into the mat, push your hips back, keep your chest straight (don't bend forward), return your weight to your heels, and keep your knees in line with your toes.
• As you return to standing, drive through your heels and squeeze your glutes, then step your right foot back to meet your left foot on the elevated floor.
• Repeat for your maximum number of reps on this side and switch sides.
• MOD: Remove the weight and perform this exercise using only your body weight, or perform a regular squat without weights.

Romanian deadlift(8-12)

• Start standing with feet hip-distance apart, core braced, shoulders back and down (as if you were standing against a wall), and a weight in each hand.
• Push your hips back and pivot as far forward as possible while keeping your back flat, bend your knees slightly, and bring the weight close to your calves.
• Using your entire foot to return to standing, press your hips forward, feeling your hips work the lift, and be careful not to lean back at the top.
• Maximum repetition range.

Scissors and Cross (0:30-1:00)

• Start lying on your back with your knees bent, feet planted on the ground, and core braced so your lower back is in contact with the mat.
• Reach your arms by your ears, use your core to lift your shoulders off the mat, and extend your legs to hover over the mat.
• Alternate crossing one extended leg over the other and kicking into scissors with your legs, focusing on keeping your lower back in contact with the mat and your shoulders lifted.
• Continue to move alternately within the specified time.
• MOD: Stretch your arms out to your sides, toward your legs, and place your hands on a mat beside your body or behind your head for support, being careful not to pull on your neck.