No Jumping Total Body // Low Impact Workout is a tough total body strength workout from Heather Robertson. It has low impact in the title because it is also a cardio + strength workout and all of the cardio is low impact. Low impact does not mean low intensity. This was a very intense workout. I was working hard throughout but those wall sit bicep curls at the end! OMG! The 3rd time through the set I slid to the ground at the end of the interval. I could not make my legs push me out of the wall sit!
This workout has 4 circuits consisting of 3 exercises; each circuit is done 3 times before you move on to the next circuit. Each exercise is done for 45 seconds followed by 15 seconds of a recovery. There is a timer in the lower left hand side of the screen counting down your intervals and recoveries. During the recovery Heather previews the next exercise.
Because this workout is only 43 minutes I used Caroline Girvan‘s Dumbbell HIIT Workout at Home | 15 Minutes as a finisher. Between the two workouts I burned 461 calories! My entire body feels well worked!
No Jumping Total Body // Low Impact Workout is 43:10 minutes; 3:30 warm up and 2:30 minute stretch. Equipment: dumbbells and a fitness mat. Heather is using 5 and 10 pound dumbbells. The weights listed below are what I used.
Circuit 1:
- Lay down push up (start in straight arm plank, lower body to mat, keeping body straight from shoulders to heels, extend arms straight in front of you and raise legs superman-style, lower legs and place hands under shoulder, push back up to plank, keeping body straight from shoulders to heels)
- Goblet squats (one 40# DB)
- Cross punch (alternating weighted cross punches) (5# DBs)
- Repeat #1-3 two more times
Circuit 2:
- Row & leg lift (in straight arm plank, holding a DB in each hand, do one renegade row each arm then raise each leg once) (25# DBs)
- Side lunge and press (stationary side lunges, when lunging reach opposite hand/DB to foot, when you stand do a single arm overhead press, alternate sides) (16.5# DBs)
- Inchworm push ups (stand at end of mat, hinge forward and walk hands out to plank, do one push up, walk hands back to feet, stand and raise arms overhead while also raising onto toes)
- Repeat #1-3 two more times
30 second rest
Circuit 3:
- Pull over and crunch (lay on back, knees bent and feet raised off ground, hold one DB in both hands, do a pull over, at top of pull over do an upper body crunch, reaching DB to ceiling) (one 25# DB)
- Chest & tricep press (lay on mat, knees bent and feet on mat near glutes, raise hips and keep them raised isometrically through interval, alternate a wide chest press with a narrow tricep press) (15# DBs)
- Skate & reach (alternate lateral skaters holding light DBs, reach one DB to floor while in cross-back lunge and raise both DBs overhead when changing sides) (5# DBs)
- Repeat #1-3 two more times
Circuit 4:
- Russian twist (sit on mat, knees are bent, legs are elevated off mat, torso is leaned back, twist DBs side to side, tapping mat beside hip) (one 10# DB)
- Wall sit & curl (hold wall squat isometrically while doing bicep curls) (15# DBs)
- High-low swing (holding a DB in each hand, do a double arm kettlebell swing alternated with a squat swing) (one 16.5# DB)
- Repeat #1-3 two more times
For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
