15 Min Low Impact Workout | Joe Wicks Workouts

15 Min Low Impact Workout | Joe Wicks Workouts



40 seconds work | 20 seconds rest

March on the spot
Knee smashes (3 each side)
Squats
Alt. Curtsy lunges
Step and pull
Slow shooters
Sumo squats
March and twist
Elbow plank
Glute bridges
Single leg raise (20s on each side)
Ski erg
Sumo side rock
Star jump variations
March and curl

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[Music] hello again and welcome back to the body coach TV my name is Joe Wix and this is a 15 minute gentle low impact workout that means 15 minutes of body weight exercises really focus on control stability balance building some strength and fitness but also in a low impact s of gentle on the body we so nice and easy on the joints and and I really hope you enjoyed the session thanks for tuning in if I get to an exercise that you go you know what that's not for me I don't enjoy it my body doesn't want to do the exercise please don't feel pressure to do it I would just suggest either swapping it for something you like or skipping that move and rejoining the next exercise so the timer is set for 40 seconds of work 20 seconds rest if that feels too intense at any point remember you can slow down do 30 seconds on 30 seconds rest it's all good I believe all movement is good for us so let's just get it done and try and finish the workout together so first exercise we're going to start by marching on the spot just lifting those knees as high as you can get those arms working off we go 40 seconds so we're trying to raise the heart rate a little bit here just kick things off and every exercise is different so as I said if you don't enjoy them some of them don't feel right for you you could do more marching you could do a couple of squats whatever it may be just try and you know if you can finish the 15 minutes together here we go 20 seconds to go so can we go a little a little bit faster the pace can we lift the knees a little bit higher just focus on nice deep breaths get some air in the lungs excellent we've got another 10 seconds on the clock then we have a 20 second recovery period right you're doing great let's go lift those knees in five four 3 2 one and relax perfect that's our first exercise complete number two what we're going to do here basically going to do sort of some power knees so we're going to stretch up we're going to go one two three foot down and then one two three so it's a nice gentle exercise you try and stretch the arms up bring the knee up to the hands so three on each side you ready here we go one 2 3 reset one 2 3 good you got your own Pati you're going slow one two three and again one two 3 great for your balance this one cuz you're obviously driving that knee off the floor and that's making that core engage working the balance on that leg lovely and again repeat so just left or right three reps on each side one two three last 10 seconds keep it going almost there last few second on the clock one two three and rest perfect right that's two moves complete number three what we're going to do here we're going to squat down and we're going to try and touch our fingers if we can this is this is the goal can you touch your fingers to the floor obviously that's quite deep squat if you can't get that far just go as low as you can and just come up the a just get the feet nice and flat on the ground and keeping that back straight off we go so if you can it's fingertips to the floor if you're nowhere near there yet and you got the strength for the range of motion just bring those fingertips spur the knee just get a bend in the leg good and obviously if you get a bit stronger a bit more mobility in those hips you'll get to drop those fingertips right to the floor lovely doing great so squat down low and stand up tall this is really about control now not dropping into it too fast if you're nowhere near that point just even a slight bend the knee you're still activating the quads okay so still working those legs Bend straighten as you get a bit stronger you'll go right down to the ground that day will come keep going last few seconds and relax good okay number four what we're going to try and do here it's bit like a curtesy lunge you know if you're going to do a courtesy to the queen what I just want to see is you stepping back and touch that toe if you can so you're sort of cursing almost and you're trying to touch that toe so just from the side so my right hand touches my left foot my left hand touch my right fo off we go so try and sort of get a little Bend in the hips L back work a little bit if you know again if you're nowhere near that just touch the knee LIF just touch so you're sort of stepping back and across the body touch the knee as you get a bit stronger you can May tou the shin but the goal is if you can to touch the toes as you step so step to the left this is working the legs it's build some strength in our quads good touch those toes if you can last few seconds 10 on the clock so you're really trying to reach forward but bend that front leg as well if you can and relax brilliant so again sort of bit of balance single leg stuff it's great to do that you might see that one side's stronger than the other that's quite common okay next up we're going to have our arm like this and what we're going to pull our arms into order so we're going to step and pull so we step left to right off we go so stretch those arms and pull back really imag you're pulling your shoulder back together so let step and pull step and pull good SL right down or we can speed it up good keep it going remember 40 seconds on the clock so stretch open up the shoulders arms come far as I can in front of you and then you really squeeze the P together step and pull last 15 seconds on the clock you're doing great trying to raise that heart remember we're trying to get our heart and lungs working step and pull in 8 seconds we rest let's go squeeze step in three two one and relax perfect so this is obviously our well that's our fifth exercise so five complete 10 to go what we're going to try and do now this is again bit of mobility in the spine we're going to try and touch our toes let just roll forward gently and then from there we come up and we're going to tip toe yeah so we're just going to sort of roll forward bit movement from the spine as you come up tip toe off we go so again if you can't touch if you're nowhere near your toes but you can touch your shins or your knees you can just touch your shins knees come up and then get on them tip toes get those carves working so really try and think about going up onto your tip toes yeah carves are working right and again so we roll forward slowly come up arms come up tip toe and again just slow movement just get a bit of movement for the spine onto those tip toes build those calves up near there up we get this is number six of 15 last 8 seconds on the clock come up tip toe again balance final rep and relax perf right so next up number seven sum squat position but that means a wide Sumo stance and what I want to see here is a pulse so obviously you might find it hard to get right down here that is obviously quite low but you can just swi this position here turn the feet out and just pulse that the higher range of the movement yes let's go so pulse pulsing pulsing pulsing if you're stronger you go a little bit lower but you're just trying to feel those quads or glutes give just a little pulse we not really coming right up into the lock position you just find that little range just pulse wherever that may be it might be lower might be higher but feel those legs working come on you got to build the strength you can always get stronger regardless of your age whatever stays in your life you can build strength and these little things like these little pulsy movements you know it's burning even my legs and I've got strong legs this is hurting me so stick that bum back sit into that imaginary chair feet flat on the ground push through the heels in five seconds we rest keep going keep pulsing oh that's a burner for me that is really tough so well done that seven moves complete number eight coming up we're going to do a March and a Twist what I mean by a March and twist is basically we're going to March and we're going to twist our body at the same time so we're going to sort of get those elbows up so we March twist elbows rotate so you're getting a bit of track torsion through through the through the Torso so knee comes up twist left good so sort of just getting those arms involved twist twist you'll feel your obliques these are the muscles in your side of your body um lost me lost me Rhythm that's it so twist knees come up good keep it going let's go we're actually going to go down on the ground for the next few moves so hopefully you can get down into a plank position we're going to focus on some core strength now and and some glute activation for our our our glutes our big muscles in the back keep going three two one and relax so if you can we're get down to the mat if you can't stand the spot give me another set of squats or a little March if you can we're going to go down nice and slow into a high sorry an elbow plank position and what that means is elbows on the ground we're going to lift ourselves from there just staying on the knees and Brace the core think about all these muscles here let's go so you're trying to keep your back nice and flat imagine visualizing your belly button it's pulling up towards your spine so we're bracing our core now if you have got the strength and you want to lift the knees up the ground you can that's much harder that's obviously a bit more advanced but elbows are stacked under the shoulder we're trying to weight these muscles up here okay all these ABS here these deep core muscles so belly button up towards your spine we've got to build this core strength it's so important for our squats our lunges our you know our back strength just our posture in general so hold this for 10 seconds then we're going to roll onto our back laying flat on the ground on our backs in five 4 3 2 one and relax brilliant so we're going to roll on our back now we're going to do what's known as a glute bridge this is an amazing exercise for the hamstrings and glut so the posterior chain so we're going to do here knees bent hands on the ground we're going to try and lift our hips away from the ground and slowly lower off we go so we're going to lift up squeeze rest and down good so this is activating this posterior chain you need these big muscle the ham sing and glutes this is going to help with your pelvis is going to help with your lower back this is a great exercise so think about this breathe in as we come down exale exhale as you go up inhale down exhale up good let's go keep it going really squeeze those glutes we've got one more exercise on our back staying on the mat for the next one so lift and squeeze last few reps on this one really feel those muscles think about the muscles your work in there and relax brilliant so we're now going to do keeping both legs bent we're going to have one straight so the left knee's bent on the floor so left knee's bent right leg is out in front and what we're going here is a leg raise so we're going to try and bring that leg up so 90° slowly lower it just for it hits the ground pull it back up we go 20 seconds on the right leg so the right our left Head and Shoulders on the ground we're laying that leg towards the floor and we bring it up nice and if you find that too difficult you could always do it with a bent knee you could just do that so just a bent knee up drive the knee towards you activate your wraps obviously it's a bit harder with the straight leg we're going to switch now so now right foot goes on the ground left leg goes out straight if you can and squeeze that leg up this is really working our core our ABS having to work here so the leg just before it hits the floor you squeeze up we're going to be uping our feet after this next one so back up standing keep it going good so feet on the ground gently roll to the side slowly up again we're now going to go into our 12 exercise we getting in there so imagine we have got like ski poles here we're going to reach up and we're going to pull down in that kind of ski position this is a great there's a machine a ski you're going to stretch up up we go so reach up pull down good St from the side reach up high pull down imagine you're pulling cables down like this so this is a machine in the gym obviously we don't just body weight but we same movement you're stretching up and pulling those imaginary cables down good so look bending the knee get those legs involved stretch up open up the lats keep it going you got 15 seconds stretch up and pull down stretch up pull down good keep it going almost there stretch and pull for three two one and relax brli it's a great little move there it's working the C quads open up your lats next exercise we are going on number 13 so what we're going to do here it's basically in that Sumo Rock Sumo positioning we're just going to rock left to right again this is more about mobility and just kind of hip hip range of motion so again just one there just rock left to right okay just nice and slowly just sort of taking that ball on to it through a bit of range of motion obviously the higher up are the easier it is obviously up there is a bit easier when you get down here and you bend a bit more that's a little bit harder a little bit deeper so just go left to right just waken up those legs open up the joints get some BL blood FR through that joint it's a big socket the ball and socket the hip is a big joint so we're want to really try and sort of you know get full range of motion in that good so we're just rocking left to right that's too difficult come a bit higher again just feel a bit you want to feel stretch through here as well and obviously the lower you go the more you feel that stretch keep it going oh okay next exercise standing up position here we're going to step out left to right and then back and forward so sort of like a sort of like a star jump that way and then back Forward star jump star jump back forward yeah let's go so star jump star jump step back step back and and repeat one two one two good keep that nice Tempo Tempo one two star jump star jump good stepping back and again step step raise that heart rate keep it going doing great almost there one more move after this and the workout is complete J brilliant you set the you know you set the intention right you got up youve moved your body even if you managed half these exercises or 30 seconds of work it's a great start keep coming back keep showing up last one okay here we go the final exercise just to raise our heart again we're going to do a march on the spot and what I want to see here is while we march on the spot imagine you're holding two really heavy dumbbells we're just going to Cur as we March so March and Cur yes so of really tense the armor there's no weight for it but imagine you are lifing away let's go so curl and step so again marching high knees squeeze those biceps going imagine those resistance there you can still activate those muscle by squeezing Contracting them let's go 30 seconds to go last exercise knees up high marching and curling you're doing great 20 seconds last little push knees up high really curl those arms curl those biceps I'm only lifting heavy dumbbells now last 10 seconds keep lifting last little push in five 4 3 2 1 and relax perfect there we go look 15 minutes we committed to it we found the time we've moved our bodies hopefully you feel better for it thanks again for tuning in remember I do post a new workout on here every single Sunday which is completely free so please hit subscribe if you love these videos please share with your friends and family and if you want any more support and guidance check out my website the body coach.com I've got an amazing app called the body coach brilliant with workouts meal plans and everything but regardless of that I'm always here every single week and there's hundreds of videos so please come back keep train with me keep getting strong don't give up and um have a lovely lovely day well done see you soon

#Min #Impact #Workout #Joe #Wicks #Workouts

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