hey guys what's up so something a little different for you today - today I'm running
you through some low impact modifications for a number of different
exercises. Jumping, plyometric type movements are some of my favorite
exercises but they don't always work for everyone
so these modifications will hopefully provide you with some ideas on how to
turn any workout into a low impact workout. so let's dive into it now.
alright starting with the jump squat this is a powerful move - you're driving
through the heels keeping the knees behind the toes pushing those hips back.
an easy way to modify this is to remove the jump. We still want you keeping this
movement nice and powerful so you can spring up right up onto the toes so
you're still working those calf muscles and you're squeezing the glutes at the
top. Frog jumps are very similar to our jump squats we're just adding in that
explosive movement with the arms so again as you modify you're gonna squat
down nice and low and then power those arms straight up overhead keeping that
core engaged pushing the hips back and then squeezing the glutes at the top of
this movement. Jump lunges - these are killer guys! so as you're driving through
that front heel straight up and down you want to make sure that knee always stays
behind the front toe if you're doing a lower impact version you're just going
to simply step back into an alternating reverse lunge. we'll still get that arm
movement in here by driving the arms upward keeping the core nice and tight
another version may look like this where you add in a knee drive. this is
also gonna give you a little bonus core workout so that's always great! again
driving through that front heel balancing on the standing leg driving
the knee towards the chest. Jumping jacks are up next we're always
staying light on our feet pumping those arms and keeping the core
engaged so low impact version we're just gonna do a jack
steps so stepping side-to-side still using those arms to pump, resisting
gravity and keeping the core nice and tight. Power jacks we're coming right
down into a sumo squat position and then popping up into that jack so we're
getting nice and low keeping the hips back keeping the chest up low impact
version you're just gonna do the same kind of step side to side coming nice
and low into that squat really focus on keeping the chest up pushing those hips
back and driving through the heels with the crossover jack we are keeping the
legs nice and straight we want to just keep a nice off me make sure you're not
locking the knees here reaching opposite hand to toe feeling a nice pull through
those hamstrings once we remove that jump we're gonna
continue with the same movement here we're just taking a nice step side to
side keep the legs nice and straight feeling that pull through the back of
the legs and the glutes keeping the back nice and flat
going into speed skaters here we're working on lateral distance jumping side
to side swinging those arms bent forward slightly but keeping a nice flat back
and a tight core so once we remove the jumping portion of this movement it
looks like this you're just doing a nice wide step side to side keeping the
motion of the arms going another version may look like this where you actually
come right down tapping the ground and then power those arms straight up
overhead so our lateral bounds where we're just
leaping side to side sometimes I like to throw in a little extra hop at the top
as well because well why not!? now by removing that jump you're just
taking a nice wide step I want you to go as wide as you can
and feel the inner thighs working on this one and for those times when we do
add in the hop you're just gonna do an explosive power up right up onto the
toes get those calves working so star jumps are killer but I love these you
guys there is an easy ways to modify this one and that makes this workout
still super effective so you're gonna start in your squat position and then
just step out to the side you want to keep those hips back weight in the heels
and as you power up you're pumping those arms oh look it's everybody's favorite
exercise the Burpee so there are many different versions of the Burpee I like
to add in a push-up and a hop at the top this version here shows just a smaller
hop back and forth into a plank position and then standing up squeezing the
glutes you can also totally remove the jumping
by just stepping forward one foot at a time
and power up using those arms to get a nice intense move through the entire
body next we're combining a Burpee and a jack with these Burpee jacks that's
right we drop it down into that Burpee popping up and doing a check so to
completely eliminate the jumping from this movement you're just gonna step up
one at a time and then at the top doing a step jacks side to side so you're
still pumping those arms getting in a killer workout with no jumping required
so you probably haven't seen these ones in the 12 week workout plan quite yet
since we're only in a week one but these side-to-side burpees are coming up
aren't you excited guys so we want to make sure that we're still getting in
that side-to-side me Drive because we're gonna target the obliques with this
movement so without the jumping you're driving me
to elbow one side at a time and then stepping into that Burpee stance and
three alleles straight so high knees we're staying nice and light on the feet
driving the knees upward a low impact version is just to do in the drive so I
like to use my arms here you can even get in a little bit of an ab workout by
rotating a bit side to side but kicks the same thing we're gonna remove the
running type movement and we're just going to step and kick that booty side
to side sometimes I like to throw in a little lat pulldown as well just to
increase the intensity and get that upper body working at the same time now
these spots burns is just as it sounds we're doing a sprint on the spot and
then as we ease up on the impact it turns into more of a March so the
important thing here is that you're really pumping the arms you're driving
the knees up tightening the core and staying light on the feet another
alternative to this would just be to do a lighter jog on the spot still get
those arms pumping but stay a little lighter on the feet and yet another
version of the squat and this is our pop squat we're hopping in and out touching
the ground in between each movement so as we eliminate the jump we're just
going to do a nice wide step side to side or reaching for that ground really
making sure that you're keeping your back flat you're not rounding through
the spine here onto the broad jump this is a powerful move where we're just
jumping from one side of the mat to the other squatting down powering through
the heels and land nice and soft as we eliminate the jump
it looks like this you're taking a nice big step to the front
powering up and then a nice big step to the back you're staying nice and low in
that squat during the step to really fire up those legs all right guys we
just have one more move and it's the plank jacks so anytime we're in the
plank position we want to make sure that our wrists are stacked right below the
shoulders this is going to prevent any tension on the wrists and the shoulder
joints so a little lower impact version we're just doing a side-to-side
toe tap so you're still really strengthening that pore keeping the
belly button pulled to the spine as you tap side-to-side
all right guys that's it I hope you found this video helpful if you did give
it a thumbs up and share it with a friend and if you have any questions or
comments feel free to leave them below have yourselves a wonderful day I will
see you on Monday with a brand new workout