It is all too easy to see all the fitness people doing their workouts on telly and social media and become completely intimidated, or think things like “I don’t think my body will be able to do that” or “that would hurt my [insert body part here]”.
But not all workouts need to be complicated, difficult or involve all the jumping your knees aren’t yet able to handle. You can move your body and get your heart rate up without hurting your joints.
This workout is designed for just that!
The exercises
Touchdown squat
Start with your feet just over hip width apart and toes pointing forward. Bend your knees and hips, moving the hips backwards as if going to sit on a seat. Keep the back straight and the core engaged while reaching both hands towards the floor in between your feet. Squeeze the glutes (bum) as you drive back up to standing.
Standing march
Exactly as it sounds. Lift your right knee up in front of you, as high as is comfortable. Keep your core engaged and chest lifted to hold your posture. Then put the foot down and repeat on the other side.
Slow mountain climbers
Start in a plank position (this can be a raised plank position if you want to place your hands on a higher surface like a chair, bench or small table) engaging your core and maintaining a straight line from the crown of your head to your heels. Bring you knee towards your chest while maintaining that position and then place back and repeat on the other side.
Knee drive lunges
Step one foot straight back, keeping your torso straight with your shoulders relaxed and core engaged. Lower your hips until your knees are roughly at 90 degree angles, not letting your back knee hit the floor. The instead of simply stepping the foot back to the beginning you are going to push off the back foot and drive that knee forward raising the knee until it is roughly in line with your hip (depending on your range of motion). Then replace the lifted foot and repeat on the other side.
Perform each exercise for 45 seconds followed by a 15 second rest, repeat for 5 rounds for a good 20 minute, low impact workout.
