Jeanette recently hit the gym with Britt and Cyn at the W Hollywood to show them strength training exercises that can easily be made low impact. Britt is doing the high-impact version of each exercise below, while Cyn is doing the modified low impact version.
A. Squat Thrust or Squat to Step Back
Britt and Cyn are wearing Sweaty Betty in these shots.
Start with feet slightly wider than shoulder width apart, lower down into a squat as low as you can and bring hands to the floor.
Engage your abdominals tight and thrust both legs back into a plank, or for a low impact option, step one leg back at a time and then lower down into a push up. To make it easier, drop your knees to the floor for the push-up.
Engage your abdominals tight, push back up to the top of a plank and jump both legs forward, landing on heels in a squat position. For a low impact version, step both feet forward into a squat position, finish by jumping to the sky, or for low impact reach to the sky and repeat from step 1.
Repeat for 10-15 reps
B. Mountain Climbers (on the ground or on a chair)
Start in a plank position with hands on the ground, or to make it easier, support yourself on a chair. Keep your abs tight and pump your knees up towards your core, alternating just like your running.
Repeat for 20-30 reps
C. Plyo Lunges or Alternating Reverse Lunges
Start in a lunge positon with feet 3-4 feet apart, keep your back up tall and your abdominals tight, and pull your weight into your core. Front Knee should be over the ankle and bent at 90 degrees. The back knee should be bent towards the floor. Swing both arms up into the air, keep your abdominals tight, and switching the position of your legs, absorbing your body weight into your legs in a controlled lunge position. Continue this plyo lunge movement for 10-14 reps.
For the low impact version of this, from the lunge position step the back foot forward to the standing position then alternate and step the opposite leg back into a lunge.
Repeat the alternating lunge for 10-14 reps
D. Power Knee (with or without a jump)
Separate your legs in lunge position, 3-4 feet apart in a split stance with arms at your side
Engage your abdominals tight, and explode as high as you can in the air while pushing off the back leg and lifting the same leg into a knee up, and reaching the arms into the sky. For low impact do the same movement without the jump.
Repeat for 15-25 reps
E. Push-Up to Side Plank (on toes or on knees)
Starting in a plank position, (on toes for more of a challenge or on knees to make it easier) with hands slightly wider than shoulder width apart.
Lower your chest towards the floor, keeping your abdominals tight and bending your elbows slightly behind you until they are bent to a 90 degree angle. Push back up to the start position then turn onto your side finishing in a side plank position.
Return back to the plank position and repeat exercise on the other side.
Repeat for 15-25 reps
F. Cross Jump with Cross Touch
Start with your feet slightly wider than shoulder width apart.
Lower hips back into a squat sinking bodyweight back into the heels of your feet, keeping your abdominals pulled in tight. Take your right hand and touch your left shoe, keep a long spine, tight abdominals, and make sure you are not rounding your back.
Drive through your heels and jump up into the sky, or for low impact just lengthen body reach to the sky and squeeze glutes and abs.
Repeat alternating sides, 20-26 reps
G. Stationary Lunge with Rotation
Start with your feet 3-4 feet apart in a split stance. Lunge your right foot back, balancing your weight on the ball of your foot. Left foot should be in front of you, grounded through the heel.
Keep your abdominals pulled in tight, and lower your back knee towards the floor to a 90 degree bend until there is a bend in both of your knees.
Keep your abdominals tight and your arms extended out wide like an airplane.
Rotate your right arm towards your right knee by rotating through your torso, using your abdominals and your obliques to stabilize yourself, and squeezing your abdominals tight.
Return back to the start position and repeat.
Repeat the same side 10-15 reps, and then do the same thing on the other side
H. Low Belly Alternating Leg Lower with Straight Leg or Bent Knee
Lay on your back and stack your knees over your hips, for more of a challenge you can extend the legs straight reaching your toes to the sky. Keep your abdominals pulled in flat, and lower back in contact with the mat.
Place your hands behind your head, and lift your shoulders up off the ground contracting your abdominals (rectus abdominus). Make sure you are pulling your navel towards your spine and your lower back stays in contact with the mat for this entire exercise. No arching the spine.
Keeping your abs tight and shoulders up, lower one leg towards the floor then return back to the start position, then follow with the opposite leg. Keep your knees bent for an easier option, and keep your legs extended for longer for more of a challenge on the abdominals (specifically the deep transverse abdominus).
Repeat alternating legs for 16-20 reps
For more workouts with Hollywood Trainer Jeanette Jenkins join her Health Living Club www.TheHollywoodTrainerClub.com with over 330 Workouts and challenges.
The Sweet Life By Brittany + Cynthia Daniel