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, mat
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. End with a 1-minute cool down/stretches. This workout is a lower body workout.
Interval timer: If prefer to take this workout on your own then set an Interval Timer to; Warm up: 1 min, set: 12, High: 60 sec, Low: 0 sec, Cool down: 1 min.
Or click here: https://youtu.be/75xk1aLynbo
1 min warmup:
30 sec cat cow on all fours
12 min workout:
2 rounds:
60 sec backward lunge, side lunge, front lunge R (2 dumbbells)
60 sec backward lunge, side lunge, front lunge L (2 dumbbells)
60 sec bench squat + calf raise (1-2 dumbbells, bench)
30/30 sec romanian deadlift R/L (1-2 dumbbells)
30/30 sec kick back + side kick on bench R/L
60 sec reverse tabletop/plank (1-2 dumbbells)
1+ min cool down/stretches:
15+ sec quad stretch
15+ sec hamstring stretch
30+ sec glute stretch
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.
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