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.
