Low Impact Workout

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Workout

  • Neck stretches (Gently push your chin down and to left and hold for 10 seconds, repeat on the right side, do this 2-3 times for each side)
  • Shoulder rolls (Roll your shoulders up and back into a rolling motion for 20 - 30 seconds, you’ll be doing a backwards complete circle repeatedly)
  • Arm stretches (15 seconds each. First, stretch each arm straight across your chest and hold it there with other arm. Second, put each arm up and behind your head, pulling down with the other hand. Last, put each arm behind your back and pull with the other hand)
  • Side stretches (Put both arms straight over your head and then lean to the side while trying to keep your arms straight and hold for 5 - 10 seconds, do this for both sides 2 or 3 times)
  • Calf raises (Raise your heels off the ground and hold that position for 2-3 seconds, come back down and repeat for 30 - 45 seconds)
  • Ankle rolls (Lift a foot in the air and gently turn your ankle in a circular pattern for 3-4 seconds and repeat with each foot for 30 - 45 seconds)
  • Cat to cow pose (Get on your hands & knees, tuck your head down, arch your back and hold for 5-10 seconds.  Lift your head up, arch your back inwards so your shoulders are higher than your back and hold for 5-10 seconds.  Repeat 3-4 times)

Time for the workout

  • Straight arm plank (Hold for 10-15 seconds each time, do a max of 3)
  • On knee leg raises (While on your hands and knees, raise one leg straight out and hold it up for 10 seconds, repeat each leg 3 times)
  • Knee push ups (Do a maximum of 10 for now if you can, but any number is good)
  • Climbers variation (Back into plank, lift each leg inwards towards your chest and hold it for 3-5 seconds, repeat 3-5 times each leg)
  • Plank walk up (from the plank position walk into towards your hands and eventually pick your hands up and slowly come into a normal standing position)
  • (shake out those ankles and wrists lol)
  • Calf raises (back to the calf raises, you can use small weights this time if you want to add them. Raise your heels off the ground and hold that position for 2-3 seconds, come back down and repeat for 30 - 45 seconds)
  • Arm circles (put your arms straight out and twirl them in a circlular motion 10 times and then reverse the motion for another 10 times)

The next three exercise are on your back

  • Bicycle (Put your hands behind your head, lift your legs up and move them in a bicycle riding motion for 10-15 seconds, 20 if you’re gutsy)
  • Scissor kicks (Put your hands behind your head, keep both legs straight out and lift one in the air, holding it there for 5 seconds, switch to the other leg, do this 3 times for each leg.  For a harder version, keep both in the air lol)
  • Crunches (Put your hands behind your head, simultaniously bring your head and both knees closer together and hold for 2-3 seconds, repeat 10 times)

Exercise are done, just a little cool down!

  • Flip back over to your hands and knees, repeat the cat to cow pose stretch a couple times
  • Lastly, bring your chest down to your knees in a resting position and hold that for 10 seconds
  • You’re all set!