It’s a METCON kind of day today, Killer Bs, and that means we’re getting a full body burn and tone workout without jumping, squatting, floor work or equipment! This KNEE-FRIENDLY routine is gentle on your joints, but have no fear, there’s still plenty of sweat. 😅
Here are the FAST FACTS: ALL levels | ALL standing, NO jumping, NO equipment, NO squats | BURN 175 – 225 calories | MODERATE day demonstrated | INCLUDES warm up + cool down
We’re alternating fast-paced LOW IMPACT cardio with slow and controlled BODYWEIGHT strength work for a total body workout that’s lots of FUN!
On-screen, I’m demonstrating a MODERATE effort, but you could easily turn this into a PUSH workout if you’d like.
Learn how to make this workout work for YOUR goal (weight loss or body-shaping)! Download my free 5-page information resource here: https://pahlabfitness.com/make-your-workout-work/
A total body workout like this can help you:
- Improve your balance
- Strengthen your core
- Build overall muscle tone
- Improve heart health and bone density
- Build cardiovascular endurance
- Decrease your risk of falls, and
- Increase your brain-body connection
SHOPPING INFO
Get these adorable “jeans” leggings from Ink ‘n Burn (not an affiliate, just a fan): https://www.inknburn.com/womens-heart-and-sole-performance-denim-capris/
Check out the list of exercises below, then follow along with me in real time with the full length video.
Can’t see the workout? Click here to watch it on YouTube: https://youtu.be/0fmj9GW3lig
SET UP:
The interval timer is set for 30 seconds; complete each pair of (one cardio + one strength) exercises twice before moving on; there is NO REST
WARM UP
EXERCISES:
- Big Arm Side Shuffles + Side Leg Lifts (one interval on each side) Cheerleader Kicks + Twisting Ys
- Middle Skips + I, Y, W and Parade Rest Toy Soldiers + Leg Circles (one interval on each side)
- Twisting Kicks + Standing Cross Body Crunches
- Can Cans + Posture Pulses Reach Across Crunches + Lateral Leg Swings (one interval on each side)
- Double Knees + Star Balance
- Punch Down Tap Outs + Overhead Deadlifts
FINISHER: Single Sided Slow Jacks
COOL DOWN STRETCHING
😅 EXTENDED COOL DOWN: https://youtu.be/V2CTHi7R6Pc
Thanks for working out with me! Be sure to LIKE, COMMENT and SHARE the video with your friends!