Low-impact full-body strength training

Equipment: heavy objects (water bottles, dumbbells, household items), elevated surfaces

Form: Perform each action according to the stipulated time and repeat, repeat 3 rounds

Super Group 1

Action 1: The prisoner squats to the hinge line (8-12)

• Starting from the position of kneeling on the mat, straighten your chest and hold the heavy object with both hands.
  Stand up step by step.
• After standing, hinge your waist forward at a 45-degree angle and join between your shoulders so that they don’t bend forward, let the dumbbells hang over your chest, and keep your eyes neutral.
• Rowing is done by pulling heavy objects to your sides while keeping your shoulders away from your ears and squeezing your back muscles.
• Return the weight to its original position and return to the kneeling position by stepping on one knee at a time and repeat.

Action 2: Rotating plank push-ups hip flexion and extension (1:00)

• Starting from a high plank position, your core is engaged, and your shoulders are stacked on your hands.
  Rotate to one side, extend one arm to the sky, and then straighten the leg.
• Press your hips down to the ground, keeping your core engaged. When you come back, bend your knees and your arms and pull them together to do a side crunch.
• Turn back to a high plank and perform push-ups by lowering yourself onto the mat, bending your elbows and keeping your shoulders away from your ears
• Once back to your high plank position, repeat the hip flexion and extension on the other side.
• MOD: Perform this action from an elevated surface or from a kneeling position.

Action 3: Alternate lunges (8-12 on each side)

• Start with your feet as wide as your hips and engage your core.
• Take a big step forward with your right leg and begin to bend your back knee until it almost touches the ground at a 90-degree angle.
• Lower your body until your right thigh is parallel to the floor (make sure your knees are not protruding toes and keep your chest straight).
• When you stand up, push your front heel and stand up.
• Repeat on the other leg.

Super Group 2

Step 1: Slow Burpee Double Renegade Platoon (8-12)

• Begin to stand, tighten the core and straighten your chest.
• Bend your knees, place your hands on the floor or mat in front of you (fold your hands directly under your shoulders), then jump up or put your feet back on a high plank position, pressing your belly button And keep your core up.
• In this high plank pose, perform 2 rows with the right arm by straightening the elbows back along the body and squeezing the bottom of the shoulder blades, and then switch the arms.
• Slowly put your right arm back on the ground and repeat with your left arm.
• Jump up or put your feet back in your hands, then return to a standing position, placing your weight on your heels.
• MOD: Perform this operation on a raised surface.
• Optional: Place the weighted object on the ground in front of you, where your hands will be placed, and row with the weighted object.

Action 2: Sit on the isolated wall biceps curl (8-12)

• Start to stand, leaning back against the wall.
• With palms facing you, hold the weight-bearing object and pull your shoulder blades back and down to engage the core.
• Keep the upper arm still, while contracting the biceps, curl the weight up to the shoulder, and perform a biceps curl with both arms.
• Reverse the movement to return to your starting position and repeat.

Action 3: Single leg hip thrusters (8-12 on each side)

• Place your back on a raised surface (sofa or chair). The edge of the surface should be at the bottom of the scapula. Bend your knees to make them 90 degrees.
• Straighten the right leg so that it is parallel to the left leg.
• Press your hips down to the floor, then press your left heel back to lift your hips to the ceiling, squeeze your hips and keep your core tight.
• Place your hips back on the floor in a controlled manner and repeat. Perform all delegates on one side before switching.
• MOD: Perform this operation on the ground instead of on an elevated surface, or perform this operation with your feet down instead of one leg.
• Optional: Increase the weight of the hip crease to increase resistance.