Step out to the side, arms wide and then step the feet back together. Continue stepping side to side as quickly as you can for 1-2 minutes. Tempo: Increasing speed to warm up 1. Step Touch Hold a medicine ball or moderate weight over the head. Lift one knee and bring the med ball down, touching the knee. Repeat on the other side for 1 minute. Tempo: As fast as you can with good form to get heart rate up. 2. Knee Lifts with Med Ball Kick one leg up, bringing the opposite hand towards the foot. Repeat on the other side, alternating sides for 1 minute. Tempo: As fast as you can with good form. Work hard here! 3. Straight Leg Kicks With the arms overhead, weight on the right leg, bring the left knee up while pulling the arms down. Lower and repeat, really using the upper body. 30 seconds on each side. Tempo: As fast as you can go! 5. Knee Smash Hold a med ball or weight overhead and kick with the right leg, bringing the med ball twoards the toe. Take the right leg back and repeat for 30 seconds. Switch sides. Tempo: Slow this down a bit to keep your balance and form, but go as fast as you can Joint Friendly Total Body Workout Step out to the side while circling a med ball or weight over the head and to the other side. Circle back as you step back in and repeat for 30 seconds on each side. Tempo: Moderate 6. Side Step Med Ball Circle Feet together, hold a med ball or weight up and to the left. Step out to the right and swing the med ball around to the right side, twisting at the waist. Repeat for 30 seconds on each side. Tempo: Take your time and use a big range of motion. 7. Med Ball Wood Chops In a plank position on the knees, hold a weight in the right hand. Pull the weight up to torso level in a row. Lower and repeat for 30 seconds on each side. 12. Modified Plank Row Using a wall or stair railing place hands a bit wider than shoulders and bend the elbows into a pushup. You can also do these on the floor for more intensity. Repeat for 30 seconds. 11. Pushups Hold a weight in one hand, feet hip distance apart, elbow bend and weight at ear level. Bracing the core, press the weight up overhead. Lower and repeat for 30 seconds on each side. 10. One Arm Overhead Press Sit against the wall with the knees at about 90-degree angles and hold for 30-60 seconds. If this hurts your knees, sit up higher on the wall or balance on each leg for 30 seconds. 8. Wall Sit Hold a weight and take one leg behind you, resting on the toe. Back flat, tip from the hips and take the weigth towards the floor, knee slightly bent. Lift and repeat for 30 seconds on each side. 9. One Leg Deadlift 4. Med Ball Kicks This total body workout is low impact, but it’s not easy! It’s got some cardio, some strength and some total body moves, so get out your medicine ball and get to it! Equipment A medicine ball - Between 4-8 lbs for women, 6-10 lbs for men. Once you practice, you’ll have a better idea. A set of dumbbells - About 8-12 lbs for women, 12-20+ for men. How To Do each move, one after the other with no rest in between. Do the first 5 exercises with as much speed as you can to get the heart rate up. Skip or modify any exercise that doesn’t feel right. Repeat the entire circuit 1-3 times.

Joint Friendly Total Body Workout...overhead and kick with the right leg, bringing the med ball twoards the toe. Take the right leg back and repeat for 30 seconds. Switch sides. Tempo:

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Step out to the side, armswide and then step the feetback together. Continuestepping side to side asquickly as you can for1-2 minutes. Tempo: Increasing speed to warm up

1. Step Touch

Hold a medicine ball ormoderate weight over thehead. Lift one knee and bringthe med ball down, touchingthe knee. Repeat on the otherside for 1 minute. Tempo: Asfast as you can with goodform to get heart rate up.

2. Knee Lifts with Med Ball

Kick one leg up, bringing theopposite hand towards the foot. Repeat on the otherside, alternating sidesfor 1 minute. Tempo: As fastas you can with good form.Work hard here!

3. Straight Leg Kicks

With the arms overhead, weight on the right leg, bringthe left knee up while pullingthe arms down. Lower andrepeat, really using the upperbody. 30 seconds on each side.Tempo: As fast as you can go!

5. Knee Smash

Hold a med ball or weightoverhead and kick with the right leg, bringing the medball twoards the toe. Take theright leg back and repeat for 30 seconds. Switch sides. Tempo: Slow this downa bit to keep your balance andform, but go as fast as you can

Joint Friendly Total Body Workout

Step out to the side whilecircling a med ball or weightover the head and to theother side. Circle back as youstep back in and repeat for30 seconds on each side.Tempo: Moderate

6. Side Step Med Ball Circle

Feet together, hold a med ballor weight up and to the left.Step out to the right and swing the med ball around tothe right side, twisting at thewaist. Repeat for 30 secondson each side. Tempo: Take your time and use a big rangeof motion.

7. Med Ball Wood Chops

In a plank position on the knees, hold a weight in the right hand. Pull the weight upto torso level in a row. Lowerand repeat for 30 seconds oneach side.

12. Modi�ed Plank Row

Using a wall or stair railingplace hands a bit wider than shoulders and bend the elbows into a pushup. Youcan also do these on the �oorfor more intensity.Repeat for 30 seconds.

11. Pushups

Hold a weight in one hand, feet hip distance apart, elbowbend and weight at ear level.Bracing the core, press the weight up overhead. Lowerand repeat for 30 seconds oneach side.

10. One Arm Overhead Press

Sit against the wall with the knees at about 90-degreeangles and hold for 30-60seconds. If this hurts your knees, sit up higher on the wallor balance on each leg for 30seconds.

8. Wall Sit

Hold a weight and take oneleg behind you, resting on thetoe. Back �at, tip from the hipsand take the weigth towardsthe �oor, knee slightly bent.Lift and repeat for 30 secondson each side.

9. One Leg Deadlift

4. Med Ball Kicks

This total body workout is low impact, but it’s not easy! It’s got some cardio, some strength and some totalbody moves, so get out your medicine ball and get to it!EquipmentA medicine ball - Between 4-8 lbs for women, 6-10 lbs for men. Once you practice, you’ll have a better idea.A set of dumbbells - About 8-12 lbs for women, 12-20+ for men.How ToDo each move, one after the other with no rest in between. Do the �rst 5 exercises with as much speed as you can to get the heart rate up. Skip or modify any exercise that doesn’t feel right. Repeat the entire circuit 1-3times.