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 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 with no rest between and a total of two rounds. We are doing what is called a superset where we do two exercises together for two rounds and then hop onto the next two exercises. 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: 12, High: 60 sec, Low: 0 sec, Cool down: 1 min.
Or click here: https://youtu.be/IJsOO18uusU
1 min warmup:
15 sec shoulder circles
15 sec oblique stretch
15 sec standing rotation
15 sec air squat
12 min workout:
2 rounds:
60 sec thrusters (one dumbbells)
60 sec toe touches (bench, 1-2 dumbbells)
2 rounds:
30/30 sec romanian + row R then L (one dumbbell)
60 sec mountain climbers (bench)
2 rounds:
30/30 sec alt backward lung with snatch R/L (1 dumbbell)
60 sec bench jump overs (bench)
1+ min cool down/stretches:
15+ sec cat cow
15 +sec child pose stretch forward
15+ sec quad stretch
15+ sec hamstring stretch
Stretch for a longer period of time or add other stretches if you feel the need to
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