Low Impact Full Body Strength

Gear: weighted objects (dumbbells, water bottles, jugs or different), optionally available elevated floor
Format: 3-4 rounds of every circuit for prescribed time/reps.

Circuit 1 (4 rounds):

Down Canine Attain to Push-up to Plank (8-10)

• Start in a tall plank place with shoulders stacked over wrists, braced core, again flat and impartial gaze (not trying up or down).
• Ship your hips up and again, preserving your head in keeping with your arms as you come right into a down canine. Your weight ought to be evenly distributed between your palms, and your heels ought to attain towards the mat (bending on the knees is useful for tight hamstrings).
• Remaining in downdog, attain your proper hand again to the touch your left toes, replant your proper hand and shift your physique again to a momentary plank.
• Ship your hips again up right into a downdog, attain your left hand again to the touch your proper toes, then replant your left hand beside your proper.
• With each palms planted again on the mat, shift your self again right into a tall plank place.
• Bend your arms and decrease your self towards the mat for a push-up whereas preserving your shoulders away out of your ears. Be conscious that your hips and torso are shifting in a single line.
• Press your self again as much as a tall plank and repeat the sequence in your max reps.
• MOD: Drop your knees to the mat for the pushup portion of the sequence or carry out the entire sequence along with your palms positioned on an elevated floor.

Staggered Deadlift to Lunge Squat (8-12 either side)

• Start by standing along with your ft staggered at hip-width distance, proper foot in entrance, left in again.
• Maintain a weighted object in every hand, your core braced and shoulders again and down (as in the event that they had been towards a wall), and maintain about 80% of your weight within the entrance foot.
• Sustaining sq. hips to the wall in entrance of you, push your hips again and hinge ahead so far as you may whereas sustaining a flat again, barely bending your proper knee and preserving the weighted objects near your shins.
• Drive by way of your whole entrance foot to return again to standing, urgent your hips ahead, feeling your glutes working by way of this carry, and be conscious of not leaning again on the prime.
• Shift your weight in your staggered legs in order that it’s extra evenly distributed by way of each legs, and keep sq. hips as you bend each legs to 90 levels right into a lunge place. Be conscious of preserving your torso upright, core braced and don’t let your again bent knee contact the mat.
• Drive by way of your entrance heel to return again as much as standing, shift your weight again primarily in your entrance foot to repeat the staggered deadlift.
• Repeat this sequence for max rep vary then swap sides.

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Circuit 2 (3 rounds):

Navy Press (8-12)

• Brace your core from a standing or seated place and, holding a weighted object in every hand, bend your arms to a 90 diploma objective publish place, shoulders again and down (as in the event that they had been towards a wall) and palms going through away from you.
• Sustaining a braced core, press the weights straight up overhead, stopping your shoulders from shrugging in direction of your ears.
• Decrease the weights again to the beginning place with management.
• Repeat in your max reps.

Reverse Lunge to Curtsy Lunge (each on one leg, each on the opposite leg) (8-12 either side)

• Start standing with ft hip distance aside, core braced, chest upright and with one weight in every hand.
• Step your proper foot behind you, bending each knees right into a reverse lunge, sustaining hip distance ft, and upright posture.
• Drive by way of your entrance foot to return again as much as standing and briefly step your proper foot again to fulfill your left.
• Then step your proper foot again behind you and over to the left as your left knee bends (your proper knee will line up behind your left heel).
• Bend each knees to decrease down into your curtsy lunge place, making certain that your chest stays upright and your entrance knee doesn’t shoot out previous your toes.
• Drive by way of your entrance foot to return again as much as standing and briefly step your proper foot again to fulfill your left.
• Repeat this sequence in your max reps on one facet, then swap sides.
• MOD: Carry out this sequence with body weight solely and/or maintain on to the again of a chair or wall to help with stability all through this sequence.

Finisher:

Squat to Press (1:00)

• Start standing along with your ft about hip distance aside, your shoulders again and down (as in the event that they had been towards a wall) whereas holding weighted objects at your shoulders
• Ship your hips again as you come right into a squat, bracing your core and preserving your chest up, permitting your knees to trace in keeping with your toes.
• Drive again up utilizing the energy of your glutes and press your arms up overhead. Your weighted objects can face ahead or face one another. Deliver them again all the way down to your shoulders, and repeat the squat.
• Repeat for allotted time.
• MOD: Use an elevated floor like a sofa, chair, ottoman or bench to test your squat kind and make sure you’re utilizing the proper muscle mass. Contemplate working towards this transfer with none weighted objects to begin, and as an alternative urgent delicate fists overhead.