This workout is perfect for anyone with sensitive joints, past knee injuries, or if you’re just looking to add a no impact workout into your regimen.
Impact occurs during running, jumping and other activities where you land hard on your feet. By eliminating these movements you can still get a great workout in, but shouldn’t feel any knee or hip pain 🙂 Heads Up: There is still knee FLEXION (bending) in this workout, just no impact. Enjoy!
THE NO IMPACT WORKOUT
15ea Plank Core Matrix* (beginners: 10ea)
10ea Forwards/Backwards Lunge Pivots (one forwards lunge, then same leg backwards lunge = 1 Pivot; do 10 PIVOTS on one side, then do the other side)
8ea Single Leg Push Ups (beginners: do from a single knee, or a single leg but elevate your hands onto the back of a couch/step)
5ea Superman Rolls**
Do 3-5 Rounds depending on how you are feeling and your fitness level 🙂
* CORE MATRIX – in a plank position, move hips up and down 15 times, side to side 15 times, and then dive the right hip down, then left hip down 15 times (up +down = 1; rt +lf =1 etc)
** SUPERMAN ROLLS – lay on your stomach with your arms and legs extended and lifted off the ground (like superman!) and then roll over onto your back and then back to your stomach. When rolling don’t let your elbows, hands, knees, or feet touch the ground! Do 5 going to the right and back, then 5 to the left and back – message me with questions!
“I don’t have any workout equipment at home…” Sound like you? Try this!
This is one of the most common excuses I hear for not working out. Many people falsely believe that without a gym membership, without dumbbells or bands at home, they can’t exercise. The truth: No equipment? No problem!!
There are so many different exercises that only use your body weight, all of which are actually far more efficient than the traditional machines at your local gym. Why more efficient? Because most of those machines isolate one part of your body at a time, but we are multi-joint beings! By involving more than one muscle group in an exercise you can train multiple points in your body at once, thus more efficient! Not to mention more realistic, since we rarely ever isolate one muscle group in our day to day lives.
Anyways, are you stuck at home? Give this workout a try!
THE DO ANYWHERE WORKOUT:
10 Four-Square Jumps (keeping your feet together, image you are standing on the corner of a box, now jump forwards, to the right, backwards, and to the left. That’s one rep, do ten)
100 High Knees (Staying stationary alternate legs up to 90 degrees as fast as possible)
1 min Right Side Plank Hold
1 min Left Side Plank Hold
16 Push Up + Rotational Ceiling Reach (Do your push up, then rotate your core to right and reach up with your right hand; another push up, then rotate to left and reach left handup)
1 minute Invisible Jump Rope (actually pretend like you have one in your hands 🙂)
REPEAT 3-5 times!
How to make it HARDER: 1) Jump farther and/or faster on the 4-Square Jumps; 2) On your Side Planks lift your top leg up towards the ceiling; 3) Do single leg Push Ups.
How to make it EASIER: 1) Instead of running in place with your high knees, just step in place, bringing each knee to 90 degrees; 2) Do your Side Planks with one knee down; 3) Do push ups either from your knees, or with you hands on a bench/couch/something else elevated.