WORKOUT

This work­out serves as Day 24 of the FB Kick­start 30 Day Pro­gram but can also be com­plet­ed as a stand­alone workout.

In today’s work­out dis­cov­er the ben­e­fits of low impact car­dio and core exer­cis­es, per­fect for peo­ple seek­ing a joint-friend­ly and effec­tive way to boost car­dio­vas­cu­lar fitness.

Focus & Ben­e­fits: Fans of our ​“For Days When You Don’t Wan­na” will love this work­out. It’s paced just right to give you a light sweat with­out feel­ing over­whelm­ing or intense. We’ve includ­ed dynam­ic exer­cis­es all the way through the warm up, work­out, and cooldown, and the result is a feel-good rou­tine that makes you for­get that you’re even work­ing out!

Equip­ment: None; light-to-medi­um hand­held weights are optional.

Tips & Help­ful Infor­ma­tion: The theme of today’s work­out is to make this rou­tine work for you. Add weights to chal­lenge your strength and car­dio­vas­cu­lar sys­tems, or enjoy the exer­cis­es with­out them. While this is a low-impact rou­tine, there are many places where you can insert more momen­tum or impact. For exam­ple, quick feet or switch feet are easy mod­i­fi­ca­tions for jump­ing jacks and split squat jumps. You could also add a jog-in-place dur­ing our tran­si­tion peri­ods to ele­vate the intensity.

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: We’ve rat­ed this rou­tine as a Lev­el 3 but, like we men­tioned above, it can feel like a 4 or even 5 with slight mod­i­fi­ca­tions. On the flip side, reduce the ampli­tude of your move­ments to bring this work­out down to a Lev­el 2.

Clos­ing Note: Show­ing up is 90% of the bat­tle when it comes to con­sis­ten­cy and results. I am hop­ing this work­out gets you 1% clos­er to your goals, what­ev­er they may be. Thanks for join­ing me!

– WORK­OUT OUTLINE –

Warm Up (30 sec­onds on, no rest between moves)
Walk­ing in place
Walk­ing with wide lat­er­al steps
Step out with wind­mill arms
Kick ball change
Franken­stein reach­es (alt)
Jack kick
Diag­o­nal high knee (rotat­ing body towards the cor­ner of the room)
Squat + heel raise
Quick feet

Walk­ing Inter­val 1 (45” on/​15” off)
Box steps – L/R
Side step + hip hinge
Opp knee/​elbow with three high pulls – L/R
Wide step out plus bowl­ing toss
Lat­er­al lunge to heel raise (alt)
Wide step out plus high and low reach­es (alt)

Walk­ing Inter­val 2 With Option­al Weights (45” on/​15” off)
Ski arms
Walk­ing Thrusters
Carioca
Alter­nat­ing cross punch
Reverse lunge with shoul­der retrac­tion (alt)
Switch feet
Step out with wind­mill arms

Water break

Walk­ing Inter­val 3 (45” on/​15” off)
Alt jack kick
Alt high pulls with march
Around the worlds – L/R
Lat­er­al thrusters with chest press
Run­ning man L/R

Walk­ing Inter­val 4 With Option­al Weights (45” on/​15” off)
Lat­er­al lunge to heel raise (alt)
Opp knee/​elbow with three high pulls
Wide step out plus bowl­ing toss\
Side step + hip hinge
Box steps – L/R

Water break

Walk­ing Inter­val 5 With Option­al Weights (45” on/​15” off)
Switch feet
Reverse lunge with shoul­der retrac­tion (alt)
Alter­nat­ing cross punch
Carioca \
Ski arms
Wide step out plus high and low reach­es (alt)

Cool Down (30 sec­onds on, no rest between moves)
Walk­ing in place
Lat­er­al line stretch L/R
Over­head reach + for­ward fold
Ham­string stretch (sit­ting or standing)
Sin­gle knee to chest L/R
Pir­i­formis stretch L/R
Cat/​Cow