WORKOUT
Low-Impact Fitness
A fun 30-minute workout with a few new twists on the basics to get you moving BY H A N N A H F L E T C H E R 2018/2020 Impact Magazine Canada’s Top Fitness Trainer; Co-Founder of Fit in 30 Minutes in Vancouver, B.C. HANNAHFITNESS
FITIN30MINUTES
FITIN30MIN
APPAREL COURTESY P U M A
T
he Pandemic has so many of us in situations where we have less access to equipment than before. Without equipment, you may notice your workouts start to feel the same. The good news is, if you still are feeling unsure or uncomfortable about what else you could do, there are plenty of online personal training options. A trainer will not only tailor the workouts to your needs and goals, but will also keep the workouts fresh, diverse and challenging. We always have new ideas for you!
WARM -UP 9 MINUTES
20 seconds of each exercises including: Bridges, dead bugs, planks, supermans, lateral lunges, inch worm to plank walk outs, spider man lunges with T-spine rotation, air squats, single leg hip hinges.
20 Summer 2020
WO R KO UT I NTE RVA L S 20 MINUTES • • • • •
30 seconds 1 , 30 seconds rest 30 seconds 1 , 30 seconds 2 (RIGHT), 30 seconds rest 30 seconds 1 , 30 seconds 2 (LEFT), 30 seconds 3 , 30 seconds rest 30 seconds 1 , 30 seconds 2 (RIGHT), 30 seconds 3 , 30 seconds 4 , 30 seconds rest 30 seconds 1 , 30 seconds 2 (LEFT), 30 seconds 3 , 30 seconds 4 , 30 seconds 5 , 30 seconds rest
Then repeat pattern from the top with the exercise numbers in reverse order.
1 SQUAT WITH OVERHEAD PRESS INTO TRICEP EXTENSION Stand in an athletic stance with feet slightly wider than hip width. Begin by bringing dumbells to your shoulders. Sit back and down into a squat, keeping feet planted and knees pulled slightly outward. As you come back up, start to press your arms straight overhead. Keep core tight and a micro-bend through the legs at the top of the motion. Hold this overhead press position while bending your arms at the elbows to extend the dumbbells down behind your head for a tricep extension. Push your arms back to the overhead press position and bring the weights back to shoulders, then repeat from the start.
2
ELEVATED LATERAL LUNGE WITH OVERHEAD PRESS
With your dumbbells on your shoulders, start in a wide-leg stance with one foot elevated on a sturdy stool or step that won’t slide. Reach your hips back as you begin the lunge and bend your leg on one side. Keep the knee behind the toe on this exercise. As you come back to standing press your arms up over your head. Repeat all of your reps on the same side until the next round. Note: Beginners should do this exercise without elevating the foot to start.
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