Stay Fit Low Impact Workout

Diana Pacheco, Fitness Instructor

Stay Fit Low Impact Workout

Stay Fit Low Impact Workout

Stay Fit, 30 Minute Low Impact Workout
No Equipment is needed.  Exercises can be done sitting in chair or standing, optional - soup cans or dumbbells

Warm up

  • Reach arms out to the sides then overhead and breathe in slowly. Then bring arms down to your sides and breathe out slowly. (3 times)
  • Start with arms extended out in front of you. Open arms out to your sides, then return arms back to front. (3 times)
  • Side reaches - Reach left arm overhead. Pull back down with elbow towards your side ribs. Repeat with right arm. Stay nice and tall in stature.  (6 times on each side)

Cardio

  • March in place; pump your arms. (30-60 seconds)
  • Lift knees left/right while tucking in abdominals. (10 repetitions) If sitting, keep back off the chair. To increase intensity add in kicks.
  • While marching pumping your arms more vigorously. For a challenge, add weights in hands.  (10 reps)
  • Lift knees to cross, touching knee to opposite elbow.  Keep abdominals tucked in maintaining a strong back.  (10 reps)
  • Return to marching with added intensity. (30-60 seconds)

Strength

  • Biceps curls - Keeping elbows close to the body (10 reps)
  • Overhead shoulder press - Pushing arms up and down to shoulder level.  (10 reps)
  • Triceps kickbacks - Pull elbows close to ribs, hinge forward at waist, pull arms back, bend and straighten arms from elbow. (10 reps)

Core

  • Crunch down with chest while lifting knees up toward your chest. (10 reps)
  • Standing, arms in goal post position, side bend so that elbows reach towards your ribs.  (10 reps each side)
  • Hold arms out straight in front of you.  Bring interlaced hands together, keep straightened and turning torso. (10 reps each side)

Repeat cardio, strength, and core sections up 3 times.

Cool down stretch

  • Place hands on knees or hips. Drop left shoulder across body and turn to right side so you get a nice side stretch. Repeat with right shoulder to opposite side.
  • Forward bend slowly to a comfortable stretch.  Slowly come back up.
  • Reach your hands behind your back. Lift your chest up and out to feel a nice stretch.
  • Finally take a deep breath starting with arms out. Gather arms in and fill yourself with energy.

Way to do something positive for yourself!