Coach Kim is back with another 5 weeks of workouts!! This time, she’s separated each week/ video by body area. Over the course of the next 5 weeks, she’ll cover the upper body, lower body, core, cardio, and total body! This week she’s getting our heart rate UP! But don’t worry- she’s not running all over the place or climbing a million stairs. Nope- all of these moves are designer as beginner, low impact- cardiovascular moves. Most moves can be modified to be more or less difficult for you! In case you missed it, Kim focused on the upper body in THIS POST and lower body in THIS POST and last week, showed us some simple core exercises in THIS POST.
As always, click the video below to watch Kim explain each move. Or, continue reading down below for the written description of each workout. Don’t forget to follow us on Instagram, Youtube and Pinterest, so you can save these workouts to your phone!
Take it away, Kim!
Let’s get to it!
This workout should be done for time. 30-45 seconds per exercise with a 15-30 second rest. Complete 2-3 rounds.
Step Back Knee Raise
Stand up straight with your feet hip width apart. Pick one foot up and step backward to tap the ground, keeping your weight on the straight leg. Bring both feet back to standing hip width apart. Repeat with the other side. Repeat, alternating.
Stand up straight with your feet hip width apart. Keep your core engaged. Bring your arms up to shoulder height, palms facing each other. Open your arms at the same time as hopping your feet out to shoulder width. Next, bring arms back together in front of you while hopping your feet back to the original position. Repeat.
Stand up straight with your feet hip width apart. Push your hips back and bring your chest up so that you’re in an “athletic stance” lift your knee and step laterally away from your body. Tap the ground with your foot and quickly bring back to original standing position. Repeat, alternating sides.
Stand up straight with your feet hip width apart. Simultaneously push your hips back and bend your knees, lowering yourself about halfway down toward the ground. Similar to lowering yourself into a chair. Quickly press your feet into the ground and stand up straight. Immediately go back into your quick squat. Repeat.
Stand up straight with your feet hip width apart. Keep your core engaged. With both hands, holding a weight (or just using bodyweight), press straight up overhead. At the same time, hop your feet out to shoulder width apart. Bring your hands back down and hop your feet back in toward each other to hip width apart. Repeat. Can be done slowly by stepping one foot at a time vs hopping.