Low Impact Weights (Chest & Triceps) and Cardio

Low Impact Weights and Cardio is cardio + strength workout from Yvette Bachman. For this workout you will alternate strength and core exercises with cardio exercises. The focus of the strength work is your chest and triceps. For the chest and triceps your goal is 12-15 reps, so choose your weights accordingly. The cardio is not all low impact but Yvette usually gives a low impact modification at the beginning of the move. But sometimes she doesn’t. However, there is a woman in the back left corner of the room (wearing a salmon colored shirt and gray pants) that is always doing a low impact version of the exercises–so follow her on the moves that Yvette does not modify.

I actually needed some low impact today. I woke up with my low back hurting. I don’t know why. I have no recollection of doing anything to injure it. It’s not so bad I am hunched over or anything like that but my back has gone out several times in the past 20 years and it is bad when it it happens. So any time I feel the threat of it, I do things to protect it–like modifying exercises. So it was perfect that I had already scheduled this workout for today. I did the low impact version of about 50% of the exercises. My stats: I burned 380 calories and I was in my cardio heart rate zone 58% of the workout. Had I done the higher impact version of everything I’m sure my calorie burn would have been higher, but I’m not complaining! I still got a good workout while protecting my back.

Low Impact Weights and Cardio is 60 minutes; 8 minute warm up and 3:30 minute stretch. Equipment: various dumbbells, stability ball and fitness mat. I do not know what weight Yvette used for all of the exercises. I only know she had a set of 25 pound dumbbells as her heaviest. Yvette was also wearing weighted gloves.

  1. 3 lateral jogs + one knee raise
  2. Chest press with shoulders on ball, feet on floor and hips raised (Yvette is using 25# DBs; I used 15# DBs)
  3. Hold ball in both hands, step squat to side tapping ball to floor and when you stand raise ball overhead, alternate sides when squatting or jump squats if you want impact
  4. Seated (on ball) overhead tricep extensions (French press) (one 25# DB)
  5. 3 shuffle steps side to side raising ball overhead, after the 3rd step, before shuffling back in the other direction, tap ball to floor
  6. Chest flys with shoulders on ball, feet on floor and hips raised (I used 15# DBs)
  7. Lateral skaters, tapping the ball to the floor each time you tap foot behind other foot
  8. Singe arm tricep kickback (hinge forward w/ other hand resting on ball) (I used on 10# DB)
  9. Squat + side leg raise, alternate legs, tap ball to floor when squatting and raise ball overhead during side leg raise
  10. Repeat #8 on other arm
  11. Shuffle step to side + knee raise, when shuffling raise arms overhead, when raising knee clap hands under thigh
  12. Push ups with thighs on ball
  13. Shuffle tap side to side, ball is held in front of you at shoulder level, twist it to the side when tapping
  14. Skull crushers with shoulders on ball, feet on floor and hips raised (I used 10# DBs)
  15. 4 jabs to side + 4 jacks swinging arms side to side, alternate sides with jabs; ends with jacks only
  16. Get into crab and alternate kicking leg straight up to ceiling, alternate legs; add tapping opposite hand to foot when it raises
  17. Tricep dips
  18. Jump squat to side + 2 jacks, alternate sides when jump squatting
  19. Crunches on the ball
  20. Shuffle, shuffle cross step, reach arms overhead when shuffling
  21. Elbow plank hold; rotate hips side to side
  22. Shuffle 2x to side while making small circles with ball then extend ball up to side
  23. Repeat #2
  24. Jump squat and bounce ball on floor 2x while in squat + 4 butt kick runs swinging ball side to side
  25. Repeat #4
  26. One side lunge + 2 jacks, alternate sides when lunging; ends with 8 jacks
  27. Repeat #6
  28. Lateral skaters (4 reps reaching toward floor + 4 reps arcing arms overhead side to side)
  29. Repeat #8
  30. Squat with knee raise, alternate knees and reach ball overhead when raising knee
  31. Repeat #10
  32. Lateral skaters while chopping ball overhead to one side then to the floor on other side
  33. Lay on mat, hands behind head, calves on ball, do full crunches bringing knees in toward elbows, rolling ball toward you with heels
  34. Lower into wide partial squat, alternate tapping ball corner to corner with foot taps
  35. Repeat #12
  36. Pony hop step side to side
  37. Repeat #16 & 17
  38. 2 scissor runs + squat jump and hold in squat; ends with pulse squats
  39. Shuffle 2x side to side with a side leg raise, circle arms overhead when shuffling
  40. Full sit up on ball, arms are extended overhead the entire time
  41. Wide squat with side leg raise, alternate legs, swing arms down between legs when squatting and raise them overhead when raising leg to side
  42. Squat jumps swinging arms forward and back
  43. Cross jacks
  44. Get into straight arm plank, straight arm circles behind you, overhead then back to floor, alternate arms
  45. 3 shuffles to side + one jump, reaching arms overhead
  46. Triple knee repeater corner to corner
  47. Butterfly sit ups
  48. High knee runs
  49. Bicycle maneuver
  50. Alternating knee raise with a hop, raising opposite arm overhead when knee raises, with directional changes
  51. Russian twists with hands clasped together
  52. Straight arm side plank hold with top arm raised to ceiling
  53. Lay on back with knees bent and feet on floor, arms are extended alongside body, alternate reaching hands to heels
  54. Repeat #52 on other side of body
  55. 2 steps to side w/ 4 alternating punches then squat step back to start
  56. Jacks with alternate arm raises
  57. Repeat #55 on other side of body

For more info on Yvette Bachman and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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