Low impact full body strength

Get ready to build strength throughout your body A series of targeted, low-impact moves guaranteed to deliver intensity!

This low-impact workout is ideal for:

…. You are in the lower energy phase of your menstrual cycle (luteal phase),

….you want to reduce the impact on your joints,

…you want to slow down and adjust your form,

…or you’re just looking for a low-impact workout that matches your energy for the day!

There won't be any jumping in this exercise, but you'll have plenty of opportunities to increase your intensity with weighted objects and challenging full-body movements.

You can do today's exercise using dumbbells or any weighted object you have around the house, such as a water bottle, laundry pot, or anything you can hold easily.

Let’s start rocking out together!

If you love this workout and are looking for a structured plan that will make the most of your training time, then Low impact strength challenge exist rock your life Perfect for you!

Start taking on this challenge today!

Returning as a member? Use the Return to Membership button and welcome back!

whole body strength

Click to expand and see all exercise descriptions

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

1x:

Plank to downward facing dog (1:00)

Start in a high plank position with shoulders stacked over wrists, core braced, back flat, and gaze neutral (not up or down).
As you come into Downward Dog, move your hips up and back, keeping your head in line with your arms. Your weight should be evenly distributed between your palms, and your heels should be pointed toward the mat (bending your knees will help tighten your hamstrings).
While in Downward Dog, bend your elbows outward and rest the top of your head between your hands on the mat.
Push yourself back to straight arms and then move yourself back into a high plank position.
Repeat the sequence for a specified amount of time.
MOD: Perform this sequence with your hands on a raised surface.

Circuit 1:

Biceps Curls(8-12)

Stand and hold the weight with your palms facing forward, core braced, shoulders back and down (as if you were leaning against a wall), bend your elbows and curl the weight to shoulder height.
With control, lower the weight to the starting position. Note that your elbows remain within your chest during the curl.
Repeat for your maximum number of reps.

Bird Dog Steaks (8-12 per side)

Start in a tabletop position on the mat, with shoulders stacked over hands, knees under hips, back flat, and core braced.
With the weight within reach of your right hand, extend your straight left leg off the mat, squeezing your glutes and keeping your core braced and hips level.
Grasp the weight with your right hand, keeping your hips square to the floor and core braced, row with your right arm, drawing your elbow back along your body and squeezing the base of your shoulder blades.
Slowly lower your right arm back to its original position and repeat for your maximum number of reps.
Switch sides and repeat.
MOD: Place the toes of the extended leg on the mat.

Save big on organic protein powder with any of my bundles!

purchase Buy 3 pieces of any flavor and get 1 freeor try naples bondage Featuring chocolate, vanilla and strawberry, Save over 25%!

Circuit 2:

Pulse squat(8-12)

First, stand with your feet about hip-distance apart, core braced, and a weight in each hand.
Brace your core, 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.
Powering through your heels, straighten your legs slightly, then bend them again, pulsing into the squat.
Drive through your heels and squeeze your glutes to return to standing.
Repeat for your maximum number of reps.
MOD: Complete this exercise using only your body weight and/or use a raised surface behind you to guide the form as you squat.

Side steps (8-12 per side)

First, stand tall with your core braced and a weight in each hand.
Place your right foot laterally on the elevated ground, keeping the weight of your heel and chest upright, and push your entire foot through your right foot to fully stand. Note that your right knee is in line with your toes.
Controlling and keeping your weight on your right heel, slowly lower yourself onto your left foot, then your right foot.
Repeat for your maximum number of reps and switch sides.
MOD: Remove the weight and complete this exercise using only your body weight.

Plank to downward dog (0:30)

Start in a high plank position with shoulders stacked over wrists, core braced, back flat, and gaze neutral (not up or down).
As you come into Downward Dog, move your hips up and back, keeping your head in line with your arms. Your weight should be evenly distributed between your palms, and your heels should be pointed toward the mat (bending your knees will help tighten your hamstrings).
While in Downward Dog, bend your elbows outward and rest the top of your head between your hands on the mat.
Push yourself back to straight arms and then move yourself back into a high plank position.
Repeat the sequence for a specified amount of time.
MOD: Perform this sequence with your hands on a raised surface.

Well done rock star! The time and energy you invest in yourself and your health can make a huge difference! Let me know what you think of today’s movement in the comments below.

Looking for support and a consistent plan to follow? look at what rock your life, (My Home Fitness Studio and Women's Fitness Community) A must offer! Check out what Rock Your Life member Jolene shared with us:

“It's been a year since I got my life and health back. I'm very proud of the progress I've made. I'm in the best shape of my life. The first photo is of me not keeping up with my son, being tired all the time, physically It hurts. Now I have more energy, I'm sleeping better, I feel more confident than ever, and I feel healthy and fit for the first time, and I have a 6 pack. muscle!
Never give up on your goals!

Get everything you need to achieve your goals In my online fitness studio Rock Your Life!

It's available to you 24/7 – it's a gym that never closes and you can take it with you wherever you go!

Category library With over 1000 classes of all types, you can achieve your fitness goals and have all the tools to maintain them!
Challenge plan – Over 50 different challenges you can start at any time as a member, including 30-day challenges, 14-day, 21-day, 7-day and 5-day challenges for various types of training to shape and strengthen your body and mind!
healthy recipes Inspire new ideas for effortless cooking and give your body the energy it needs to thrive
Top level support In our private women's fitness community, your questions can be answered online or via email – our members are our VIPs!