WORKOUT

This work­out serves as Day 3 of the FB Kick­start 30 Day Pro­gram but can also be com­plet­ed as a stand­alone workout.

Get ready to enjoy some Taba­ta-inspired car­dio super­set inter­vals before some deep core exer­cis­es. This low-impact total body work­out is great for active recov­ery and can be scaled to become more intense!

Focus & Ben­e­fits: This total body work­out empha­sizes car­dio and core and was designed with recov­ery in mind. Get your whole body mov­ing with exer­cis­es that require your mind to focus! The low-impact car­dio por­tion is all-stand­ing and all but one deep core exer­cise is com­plet­ed on the floor.

Equip­ment: Mat

Tips & Help­ful Infor­ma­tion: Using inter­val tim­ing very sim­i­lar to Taba­ta, we will com­plete 7 super­sets full of low-impact car­dio exer­cis­es before a short­er deep core sec­tion. This work­out is intend­ed to work well for active recov­ery, not tax­ing any part of the body too much. To keep this more mel­low, as intend­ed, be sure to pace your­self dur­ing the 40-sec­ond active inter­vals, there is only a 10-sec­ond rest in between! The idea is to keep this more steady-state car­dio as opposed to the spikes that HIIT work­outs bring.

Although this was planned to be more of a restora­tive active recov­ery work­out, I want to share some ways you can make low-impact work­outs more chal­leng­ing in case that’s what you’re feel­ing today. Apply these tips to oth­er low-impact work­outs as need­ed. Low impact does not need to mean low intensity!

• Deep­en your range of motion
• Pick up the pace
• Slow your tem­po to increase time under ten­sion for your muscles
• Work a few extra sec­onds into the rest breaks
• Add resis­tance by slip­ping on an exer­cise band, ankle weights, or by grab­bing light hand weights

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: This rou­tine is rat­ed a 3 in dif­fi­cul­ty due to the low-impact car­dio exer­cis­es and mod­er­ate­ly chal­leng­ing deep core exer­cis­es. Your main mod­i­fi­ca­tions are to slow your pace and lessen your range of motion.

Clos­ing Note: Enjoy the steady, relax­ing nature of this rou­tine as you work through these exercises!

Warm-Up: 5 exer­cis­es, 45 sec­onds each (4 minutes)
Step Tap + OH Clap
Knee + Kick w/​Run­ner’s Arms (One Side)
Knee + Kick w/​Run­ner’s Arms (Oth­er Side)
Alt Side Lunge + Slight Squat in Between
Bent Leg Cross­body Toe Touch

Low-Impact Car­dio Work­out: 7 super­sets x2 each, 20 sec­onds active / 20 sec­onds active / 10 sec­onds rest (12 minutes)
Alt Knee Tap + Alt Foot Tap
Quick Lat­er­al Steps + Calf Raise

Pull­downs (One Side)
Pull­down Kick (One Side)

Pull­downs (Oth­er Side)
Pull­down Kick (Oth­er Side)

4 Cross Punch­es + 2 Side Steps
Cross Punch­es + Jog in Place

Side Lunge (One Side)
Side Lunge + Squat (One Side)

Side Lunge (Oth­er Side)
Side Lunge + Squat (Oth­er Side)

Slight Squat + Alt Reaches
Squat Alt Cross­body Toe Touch

**Water Break**

Deep Core Work­out: 6 exer­cis­es, 45 sec­onds active / 15 sec­onds rest (6 minutes)
Slight Wide Squat Hold + Ankle Reaches
Bear Walk Backs
Down­ward Dog to Bear Hold
Assist. Side Plank Knee to Elbow (One Side)
Assist. Side Plank Knee to Elbow (Oth­er Side)
March­ing Glute Bridge

Cool Down: 6 exer­cis­es, 50 sec­onds each (5 minutes)
Run­ner’s Lunge + Inner Thigh Stretch (One Side)
Run­ner’s Lunge + Inner Thigh Stretch (Oth­er Side)
Down­ward Dog Calf Stretch
Thread the Nee­dle (One Side)
Thread the Nee­dle (Oth­er Side)
90/90 Hip & Glute Stretch (Switch Halfway)