WORKOUT

Hey, Team! Ready for a 30-minute, low-impact strength workout?

This is about build­ing func­tion­al strength and sta­bil­i­ty through con­trolled, easy-on-the-joints move­ments. If you’re new to work­ing out or just look­ing for a day with­out high-inten­si­ty jumps or heavy weights, this work­out is for you! This work­out could be rat­ed between a 2 or 3 based on how you feel. I felt it’s a per­fect mix for begin­ners and inter­me­di­ate folks who want to boost strength, bal­ance, and core sta­bil­i­ty in a gen­tle, focused way.

Equip­ment Needed:
Mat (Option­al)

I designed this work­out to pro­vide a well-round­ed expe­ri­ence. We’ll start with Cir­cuit 1, focus­ing on con­trol and sta­bil­i­ty with moves like Reverse Lunges and Plank Walk­outs. This cir­cuit is all about engag­ing your core and work­ing on bal­ance, which will help you feel strong and steady in dai­ly move­ments. Next up is Cir­cuit 2, which shifts atten­tion to the low­er body and core. We’re using moves like Side Step Squats and Split Stance Good Morn­ings to fire up those low­er body mus­cles with­out high impact, so it’s effec­tive yet gen­tle. Final­ly, Cir­cuit 3 clos­es out with iso­met­ric holds. Here, we will slow things down and hold posi­tions like the Squat Hold and Side Plank to build mus­cle endurance and strength.

This work­out is a good option for days when you want to stay active but don’t have much ener­gy or are deal­ing with sore joints. Plus, low-impact does­n’t mean low ben­e­fit! Each move focus­es on con­trolled strength, leav­ing you feel­ing sol­id and accom­plished. For begin­ners or those who need adjust­ments, con­sid­er mod­i­fy­ing cer­tain moves — like hold­ing a plank from the knees instead of the toes, or reduc­ing the range in lunges to match your flex­i­bil­i­ty. This way, you can tai­lor the work­out to meet your needs.

Remem­ber to keep your core tight and focus on smooth, con­trolled move­ments. It’s bet­ter to go slow and keep great form than rush through the exer­cis­es. Also Team, here is a quick tip for breath­ing. It is key here — inhale on the eas­i­er part of each move and exhale on the effort (like press­ing up from a squat). After this work­out, some of you may have extra left in the tank. If you feel good after this work­out and want to keep going, pair it with a light walk or one of Fit­ness Blenders Yoga or Stretch­ing Ses­sions. I enjoyed Kay­la’s Active Recov­ery and Easy Mobil­i­ty.

Enjoy the work­out, and cel­e­brate that you showed up and did the work today! Remem­ber, not every day feels like a win from the start, but these days mat­ter the most. The days we don’t feel like mov­ing are when just show­ing up is a win. Every time you push past those doubts, hit start! Keep show­ing up, even when moti­va­tion is low because each step brings you clos­er to your goals.

Work­out Structure

Warm-Up (4 minutes)

• Stand­ing Core Rota­tions – 60 seconds
• Sin­gle-Leg Bal­ance Reach – 60 sec­onds (30 sec­onds per leg)
• Bear Posi­tion Hold – 60 seconds
• Body­weight Squats – 60 seconds

Cir­cuit 1: Sta­bil­i­ty and Con­trol (8 minutes)

Per­form each exer­cise for 45 sec­onds, with 15 sec­onds of rest between moves.

1. Reverse Lunge with Rotation
2. Plank Walk­outs
3. Glute Bridge with March
4. Slow Tem­po Squat

Repeat Cir­cuit Twice

Water Break

Cir­cuit 2: Low­er Body & Core Focus (8 minutes)

Per­form each exer­cise for 45 sec­onds, with 15 sec­onds of rest between moves.

1. Lat­er­al Side Step Squat
2. Knee to Elbow Plank
3. Split Stance Good Morning
4. Alter­nat­ing Side Lunges with Reach

Repeat Cir­cuit Twice

Water Break

Cir­cuit 3: Strength & Iso­met­ric Holds (7 minutes)

Per­form each exer­cise for 60 Sec­onds with 10 Seconds

1. Squat Hold
2. Slow Release Push-Up / Deads stop
3. Side Plank – 30 sec­onds per side

Repeat Cir­cuit Twice

Cooldown: 1 Round

Per­form each stretch for 30 seconds.

1. For­ward Fold
2. Quad Stretch (Right Side)
3. Quad Stretch (Left Side)
4. 90/90 Stretch (Right Side)
5. 90/90 Stretch (Left Side)
6. Frog Stretch