Low Intensity Workout 2: 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 chair.

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 30 seconds for a total of three 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.

Interval timer: If prefer to take this workout on your own then set an Interval Timer to;  Warm up: 1 min, set: 12, High: 30 sec, Low: 30 sec, Cool down: 1 min.

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

1 min warmup:

1. 30 sec cat cow in standing position

2. 30 sec standing upper body rotations

12 min workout:

3 rounds:

1. 30 sec side squat/lunge R (1-2 dumbbells)

2. 30 sec side squat/lunge L (1-2 dumbbells)

3. 30 sec SL bicep curl and press R (1 dumbbell)

4. 30 sec SL bicep curl and press L (1 dumbbell)

5. 30 sec bench/chair squat (bench/chair, 1-2 dumbbells)

6. 30 sec bench/chair squat + press and alt leg lift R/V (bench/chair, 1-2 dumbbells)

7. 30 sec romanian + row R (1-2 dumbbells, bench)

8. 30 sec romanian + row L (1-2 dumbbells, bench)

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 how this workout was for you! And please share it with others so it can serve a greater purpose.