Low Impact Strength Workout

Equipment: weighted objects, elevated surface
Format: perform each move for suggested reps/time, repeat circuits for 3 rounds

Circuit 1:

Squat (8-12)

• Begin by standing with your feet about hip distance, core braced and holding a weighted object in each hand..
• Brace your core and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• Drive through your heels, squeezing your glutes to power back to standing.
• Repeat for your max reps.
• MOD: Complete this exercise with bodyweight only and/or use an elevated surface behind you as you squat to guide your form.

Elevated Renegade Rows (8-12 each side)

• With two weighted objects either in between your hands or gripped in your hands underneath your shoulders, begin in a tall plank position with hands on an elevated surface, shoulders stacked over your wrists, core braced, neutral gaze (not looking up or down) and back flat.
• Grab the weighted object with your right hand and ​​keeping your hips square to the ground and core braced, perform a row with your right arm by pulling your elbow straight back along your body and squeezing the base of your shoulder blade.
• Slowly return your right arm back to the ground and repeat with your left arm.
• Continue alternating sides for your max reps..
• MOD: Drop your knees for a modified plank position and/or perform the rows without any weighted objects.

Donkey Kickbacks (8-12)

• Begin in a tabletop position with your shoulders stacked over your wrists, core braced and neck and spine neutral.
• Keeping your knee bent, lift your right leg and press your foot toward the ceiling while maintaining square hips and a braced core.
• Use your glute to press your foot directly toward the ceiling and squeeze at the top, being mindful of keeping your back flat and not overextending to an arched lower back.
• Bring your leg back down to starting position and repeat for your max reps before switching sides and matching reps.
• Optional: Add a weight to the crease behind your knee for added resistance.

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Circuit 2:

45 Degree Curls (8-12)

• Begin standing with weighted objects in both hands and palms facing away from you.
• With a braced core and shoulders back and down (as if they were against a wall), outwardly rotate your forearms about 45 degrees and bend at the elbows to curl the weights up to shoulder height.
• With control, lower the weights to the starting position. Be mindful that you’re keeping your elbows stationary at your ribcage for the duration of the curl.
• Repeat for your max reps.

Romanian Deadlifts (8-12)

• Begin standing with your feet hip distance apart, core braced, shoulders back and down (as if you were standing against a wall) and weighted objects in each hand.
• Push your hips back and hinge forward as far as you can while maintaining a flat back, slightly bending your knees and keeping the weighted objects close to your shins.
• Drive through your feet to come back to standing, pressing your hips forward, feeling your glutes working through this lift, and be mindful of not leaning back at the top.
• Repeat for your max reps.

Seated Dumbbell Extensions (8-12)

• Begin in a seated position with braced core and shoulders back and down (as if they were against a wall).
• Hold one weighted object overhead with both hands (or two lighter weighted objects in both hands) so that your arms are straight overhead.
• Slowly lower the weight behind your head by bending your elbows, being mindful of not letting the elbows flare out too much.
• Once your forearms move beyond parallel to the floor, use your triceps to drive the weight back up to the starting position and repeat.
• Your upper arms should remain in place throughout the movement so that your elbows aren’t moving too far forward or backward.
• Repeat for your max reps.