Low-Impact Cardio Blast

This low-impact, high-intensity workout is for the intermediate/advanced exerciser looking for a workout that’s tough on the heart, but easy on the joints.  This is a circuit-style workout, taking you through a series of cardio moves, each performed for about one minute with little or no rest between exercises.  Any time you’re doing low-impact exercise, adding big arm movements and going through the exercises with as much speed as you can (while keeping good form) will help you keep your heart rate up.  The exercises are just suggestions…always modify according to your fitness level and avoid any exercise that hurts or doesn’t feel right.  See detailed instructions below.

Exercise	Picture
Warm up Warm up for 2 or more minutes with light cardio, such as step touches (as shown).  Really use your arms to get your heart rate going.
Side Lunge with Windmill Arms Stand with legs wide, arms straight out to the sides and parallel to the floor.  Bend the right knee into a side lunge and bring the left arm down towards the foot.  Repeat on the other side, lunging from side to side and bringing opposite arm towards foot.  The faster you go and the lower you lunge, the harder it is.  Repeat for 1 minute.
Knee Lifts with Med Ball Hold a light medicine ball or weight straight up overhead.  Lift the right knee up to waist level while bringing the arms down, touching the weight to the knee.  Return to start and repeat on the left side.  Alternate knees and repeat for 1 minute.
Front Kick with Squat Stand with feet together.  Bring the right knee up and extend the leg in a front kick (don’t lock the knee!).  Lower down into a low squat (knees behind toes) and then kick with the left leg.  Repeat (right kick, squat, left kick) for 1 minute.
Diagonal Knee Smash Shift your weight to the right foot and take the left leg straight out to the side, toe lightly resting on the floor and arms extended up and to the right of the body.  Bring the left knee up and across the body while bringing the arms down and towards the left with a torso twist.  Take the left foot down, tapping the floor and continue with the knee lift and arm smash for one minute, going as fast as you can.  Repeat on the other side for one minute.

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