Low Impact Strength Workout

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Today I have a fun strength building workout with Coach Neesha from Team Betty Rocker, that targets your entire body with focused, low-impact (and highly effective) moves!

Coach Neesha is a NASM Certified Personal Trainer and a Team Betty Rocker Coach.

Wondering if you can still get a good workout that gets your heart rate up without fast-paced cardio moves and jumping? The answer is YES!

This type of workout is excellent for dialing in your form, as the slower pace gives you time to pay more attention to each movement and how your body responds so you can ramp up the intensity at your own pace.

If this type of training is what you’re looking for, I have a progressive low-impact challenge series available in Rock Your Life, my online home workout studio and women’s fitness community. It has custom tracks for you whether you’re in your cycling years, in perimenopause or post menopause so you can get on track to seeing results with the perfect sequence for YOU!

We’re using dumbbells for today’s workout, and you could use the same or any weighted objects you have around the house like water jugs, laundry jugs or anything you can easily hold onto.

Now join Coach Neesha and let’s get right into this awesome workout!

If you enjoyed that workout and are looking for a sequenced plan that will make the most of your training time, the Low Impact Strength Challenge in Rock Your Life is perfect for you!

Get started with this challenge today!

Returning member? Use the returning member button and welcome back!


Slow Burn Sculpt

Click to expand and see all workout move descriptions

Equipment: weighted objects, low elevated surface
Format: perform each circuit for 3 rounds for suggested time/reps

1x: Plank Hold to Side Body Crunches (1:00)

  • Position yourself in a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
  • Utilizing your obliques, drive your right knee out and up to your right elbow.
  • Switch sides and continue alternating for allotted time

Circuit 1:

Bridge Hold Single Arm Chest Press (8-12)

  • Begin lying on your back with knees bent, feet firmly planted on the mat, braced core and lower back making gentle contact with the mat.
  • With a weighted object in each hand, press your heels into the mat to drive your hips towards the ceiling, squeezing your glutes and maintaining a braced core in a glute bridge.
  • Continuing to hold the glute bridge position, extend your arms straight over your chest with palms facing your knees. This is your starting position.
  • Draw your right elbow down in line with your shoulder with wrist over elbow as you bend your arm, lowering the weight with control. Press the weight back over your chest to return to the starting position.
  • Repeat on the other side and continue alternating sides for your max reps.
  • MOD: Remove the bridge hold and perform alternating chest presses with your knees bent and back on the mat.

Hollow Hold Skullcrushers (8-12)

  • With a weighted object in each hand, begin lying on your back with your knees bent, feet planted, and core braced so that your lower back is making contact with the mat.
  • Use your core to lift your shoulders off of the mat and extend your legs out long to hover over the mat.
  • Extend your arms up overhead, lower the weighted objects straight back to about a 45 degree angle: this is your starting position.
  • Bend the elbows to about 90 degrees, lowering the weighted objects toward your head. Keep your elbows hugging in towards each other as you bend, not allowing them to open out to the side.
  • Power through your triceps to straighten your arms and repeat for your max reps.
  • MOD options: Bend your knees and keep them lightly touching the mat, or keep them hovered away from the mat.
  • Alternatively, hold a bridge pose instead of a hollow hold for the duration of this exercise.

Support your workouts by using ROCK AND RESTORE, my free-form essential amino acid formula. This great tasting fruit punch formula contains 30 servings of all 9 of the essential amino acids (including the BCAA’s) in their free form for rapid absorption and metabolic use so you can rock your workouts, build lean muscle, recover faster, boost your immune system and improve cognitive function.

Circuit 2:

Lateral Deficit Squat (8-12)

  • Begin by holding a weighted object in both hands at your shoulders and standing on a low elevated surface.
  • Maintaining a braced core, step your right foot down to the mat and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
  • Drive through your heels and squeeze your glutes as you power back to standing and step your right foot back up to meet your left on the elevated surface.
  • Repeat on this side for your max reps and switch sides.
  • MOD: Remove the weighted objects and perform this exercise with bodyweight only or perform a regular squat without the deficit.

Romanian Deadlifts (8-12)

  • Begin standing with your feet hip distance apart, core braced, shoulders back and down (as if you were standing against a wall) and weighted objects in each hand.
  • Push your hips back and hinge forward as far as you can while maintaining a flat back, slightly bending your knees and keeping the weighted objects close to your shins.
  • Drive through your entire foot to come back to standing, pressing your hips forward, feeling your glutes working through this lift, and be mindful of not leaning back at the top.
  • Repeat for max rep range.

Scissors and Crossovers (0:30-1:00)

  • Begin lying on your back with your knees bent, feet planted, and core braced so that your lower back is making contact with the mat.
  • Extend your arms beside your ears, using your core to lift your shoulders off of the mat and extend your legs out long to hover over the mat.
  • Alternate crossing one extended leg over the other for crossovers, then flutter kick your legs for the scissors, being mindful that your lower back remains in contact with the mat and your shoulders stay lifted.
  • Continue alternating moves for allotted time.
  • MOD: Extend your arms alongside your body to reach towards your legs, place your hands on the mat beside your body, or place your hands behind your head for support, being mindful of not pulling on your neck.

Great job Rockstar! Don’t let anything stop you from taking care of your body in whatever way is right for you today!

I’d love to see you in ROCK YOUR LIFE, my online home workout studio and women’s fitness community!

Look at the amazing progress Rock Your Life member, Meg, shared over the course of her time in Rock Your Life.

“I’m so thankful I found this great tribe! I have come so far and have gained so much knowledge! Without all the support and resources in this group, I don’t think I would have been this successful. Y’all keep me going and keep me positive!”

– Meg

I’d love to see YOU inside Rock Your Life where you’ll have access to:

  • 50+ Challenge programs that you can start, stop, and re-use as many times as you like! Choose to get daily emails to support you on your journey!
  • Life Stages Training Guides to make your training more effective using my guides for women training with their cycle, training in perimenopause or training post menopause!
  • Over 1000 home workout classes to choose from by length of time, type of workout, body part trained and more so you can stop, drop and Betty Rock anytime, anywhere!
  • Over 300 healthy, delicious Betty Rocker recipes!
  • Top Tier Support via email or in our private women’s fitness community where you can make new friends, and get support from me and the Team Betty Rocker coaches as you check in for your workouts!

Join us and get started today!

Returning member? Can’t wait to see you again! Just use the “returning member” option on the sign up page.

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