Low Impact Beginner Program
Everyday Strong
Have you struggled with working out due to limitations with cranky knees, bad back, or 50+ extra pounds?
- Did you answer yes to one of those things?
- All of those things?
Whether it's a yes to one or all of, this is the program for you.
Coach Reet has created a program that's**** 4 weeks**** long for people who need a starting point. This program is filled with low impact exercises that takes stress off the knees and back. It will help you get moving and motivated. This is also a great program for those who may have 50-100lbs to lose. Weekly nutrition tips to help make the changes you've been wanting to make for yourself. For your quality of life and health.
Once you purchase the program you will have access to it for a full year. It is self-paced. You can come back to it as many times as you need throughout the year.
**Are you ready to start making small changes that lead to big results? **
Prep
A
Low Impact Warm Up
Cat Cows 5each Bird Dogs 5 each Hip Lifts 10 total Forward Fold 20secs Good Mornings 10 Leg Swings 5each Arm Circles 5 one direction 5 opposite direction
B1
BAND WALK
3 x 10
B2
Band 1A Overhead Press
3 x 10
B3
High Knees
3 x 30
C1
Modified Plank + Tap
3 x 0:30
C2
Lateral Shuffle
3 x 10
Recovery
D
Low Impact Cool Down
- Supine quad stretch both sides hold for 30secs - Childs Pose 30sec
Recovery
A
Low Impact Recovery
Forward Fold 30sec Forward Fold + Walk Out 2x Childs pose 60sec Supine Quad Stretch 30sec each side Spinal Twist 20sec each side Childs Pose 60sec Repeat 2-3x
B
Walk
Prep
A
Low Impact Warm Up
Cat Cows 5each Bird Dogs 5 each Hip Lifts 10 total Forward Fold 20secs Good Mornings 10 Leg Swings 5each Arm Circles 5 one direction 5 opposite direction
B1
Hip Lifts
4 x 10
B2
Seated Band Row
4 x 10
B3
Soldier Kicks
4 x 10
C1
Walkout + Rotation
4 x 3
C2
Jumping Jacks
4 x 30
Recovery
D
Low Impact Cool Down
- Supine quad stretch both sides hold for 30secs - Childs Pose
A
Walk
Prep
A
Low Impact Warm Up
Cat Cows 5each Bird Dogs 5 each Hip Lifts 10 total Forward Fold 20secs Good Mornings 10 Leg Swings 5each Arm Circles 5 one direction 5 opposite direction
B1
Bodyweight Good Morning
3 x 10
B2
Push Up Progression
3 x 10
C1
Assisted Lunge
3 x 5
C2
Band Lateral Raise
3 x 10
D1
Alternating Heel Taps
3 x 20
D2
Toe Taps
3 x 20
Recovery
E
Low Impact Cool Down
- Supine quad stretch both sides hold for 30secs - Supine twist each side for 30secs - Childs Pose 30sec 1-2 Rounds
Coach Reet
8+ years of personal training experience. Coach Reet has worked with all age and skill levels. Specializing in general strength, olympic lifting, and powerlifting. Whether you're a complete beginner or an advance lifter, Coach Reet, has the skill set to help you achieve your goals.
