My inbox is flooded with fan mail asking for a low-impact workout. Hold on, my agent is calling. K fine, I’m lying. Let me start over….A few people have asked me for workouts they can do at home that are easy on the joints, yet effective. And since I’m a people pleaser and I love my homies, ask and you shall receive!
Here is a low impact total body tone workout that is sure to sculpt and burn.
1 – Pike to Mountain Climbers: Start in pike plank position, sticking your tailbone up towards the sky and driving your chest through your shoulders, creating a V shape with your body (1a). Gently bring your tush down, while keeping your knees straight, and glide in to a plank position, bringing your right knee in towards your chest (1b). Then place your foot back to the original position and push your tailbone upwards, back into the pike plank. Repeat this 12 times, alternating legs.
2 – Lunging Arm Circles: Start in a forward lunge position, front knee directly tracking above your ankle, back knee hovering a few inches off the ground. Lift your arms into a T, palms facing down, then roll your arms slightly forward and make small circular motions, as if your fingers are drawing an “O” (2a). Do this 12 times. Then, switch your lunge to the other leg and do the same motion, except this time make the circle in the opposite direction (2b). Do this 12 times.
3 – Sumo Shoulder Fly: Start in a wide sumo squat, knees and toes facing outward. Sink to your lowest position and bring your arms in at a 90 degree angle in front of you, elbows in line with your shoulders (3a). Extend your knees, squeeze your seat, and bring your arms out, keeping the 90 degree angle in your arms while squeezing your shoulder blades together (3b). Do this slow and controlled, for 12 reps.
4 – Overhead Jumping Jacks: Bring your legs together, wrists on top of your hip bones, elbows back and palms facing the sky (4a). Jump out to a jumping jack position and simultaneously shoot your wrists above your head (4b). If you are unable to execute jumping jacks, modify by simply stepping out instead of hopping. Repeat this 12 times.
5 – Inner Thigh Pulses: Lie on your side, forearm on the ground and opposite hand resting on your hip. Cross your top leg in front of our bottom leg, so that your foot is in front of your thigh. Bring your bottom leg off the ground and gently pulse it upwards, keeping your upper body stationary and abs engaged (cinch your belly button towards your spine). Repeat the pulses 30 times.
6 – Outer Thigh Pulses: Keep your upper body in the same position, bring your bottom leg down to the ground and top leg up towards the sky. Gently pulse top leg upwards. Repeat the pulses 30 times.
7 – Hip Swivel Tucks: Lie on your back and bring your knees in, feet flat on the ground. Lift your hips, bringing your tush up while keeping your shoulders on the ground and arms at a 90 degree angle resting your elbows on the ground. Tuck your left hip towards the sky (7a), then while keeping your hips elevated, swivel your right hip up towards the sky (7b). Do this for one full minute.
Repeat all seven circuits three times and continue to build more repetitions per your ability.
Do you have any injuries or problem areas that hinder your ability to exercise? Let me know!