Low Intensity Workout 3: 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.

Info: Follow me from start to finish 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 20 seconds with 10 seconds rest between each exercise (aka TABATA) for a total of four rounds. There are a few exercises grouped together, so finish each group of exercises before you continue on to the next group. End with a 1-minute cool down/stretches. This workout is a total body workout.

Interval timer: If prefer to take this workout on your own then set an Interval Timer to;  Warm up: 1 min, set: 24, High: 20 sec, Low: 10 sec, Cool down: 1 min.

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

1 min warmup:

1. 30 sec cat cow in standing position

2. 30 sec standing upper body rotations

12 min workout:

4 rounds:

1. 20 sec bench squat + up on toes (1-2 dumbbells, bench)

2. 10 sec rest

3. 20 sec plank (bench, wall or floor)

4. 10 sec rest

4 rounds:

1. 20 sec row on bench R (bench, 1-2 dumbbells)

2. 10 sec rest

3. 20 sec row on bench L (bench, 1-2 dumbbells)

4. 10 sec rest

4 rounds:

1. 20 sec push ups (bench, wall, floor)

2. 10 sec rest

3. 20 sec alt step down from bench/low stool (bench, 1-2 dumbbell)

4. 10 sec rest

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.