Low Intensity Workout 1: Total Body

Disclaimer: Always consult with your doctor or physical therapist before starting any new workout routine. Following this workout is always at your own risk. Listen to your body during exercise, and stop immediately if you experience any discomfort or pain.

The Low Intensity workout plan consists of 9 different workouts where workouts 1-3 are at a similar difficulty level, workouts 4-7 are within the same difficulty level, and workouts 8-9 are the most difficult, meant to prepare you for more intense workouts. All workouts are only 14 minutes from start to finish.

Equipment for this workout: Two dumbbells, bench or low stool.

Info: Follow me from start to finish by pressing play on the video below or set your timer yourself and start with a 1 minute warm up followed by a 12 minute workout where each exercise is performed for 60 seconds for a total of two rounds and finally a 1 minute cool down/stretches. This workout is a total body workout and is performed in a standing position with a slight step-up which can be substituted with a walk on the spot. The aim of this workout is to become aware of the body position during the exercises. Also to practice enduring the fear of exercising if there is one, finishing to the end, listening and adapting to the exercise and thus increasing your faith in yourself.

Interval timer: If prefer to take this workout on your own then set an Interval Timer to;  Warm up: 1 min, set: 12, High: 1 min, Low: 0 sec, Cool down: 1 min.

Or click here: https://youtu.be/LBZNytqe9bE

1 min warmup:

1. 30 sec cat cow in standing position

2. 30 sec standing upper body rotations

12 min workout:

2 rounds:

1. 60 sec air squat + calf raise (1-2 dumbbells)

2. 60 sec forward hip hinge/romanian (1-2 dumbbells)

3. 60 sec bicep curl + press (2 dumbbells)

4. 60 sec alt row R/L (practice endurance - stand up as needed) (1-2 dumbbells)

5. 60 sec alt step down R/L (2 dumbbells, bench/low stool)

6. 60 sec around the core (1-2 dumbbells)

1+ min cool down/stretches:

1. 10+ sec roll shoulders

2. 15+ sec quad stretch

3. 15+ sec hamstring stretch

4. 10+ sec oblique stretch

5. 10+ sec chest stretch

6. Stretch for a longer period of time or add other stretches if you feel the need to 

Let me know in the comments if you found this post helpful! And please share it with others so it can serve a greater purpose.