15-Minute Low Impact Full Body Sculpt

Workout

Format:
1 round shown in video, for prescribed amount of reps. You can watch the video again to make it 3 or 4 rounds if time and/or energy allow. Rest as needed.

Move 1: Knee Sliders (10 reps)

• Walk out to tall plank, belly button in and up
• Using sliders, drive your knees in toward your chest
• Mod: Come down to your forearms to alleviate the pressure off your wrists or elevate your upper body to the side of the couch or wall

Move 2: Side Sliders (10 reps)

• Start in tall plank position, belly button in and up
• Using sliders, bring your knees towards your left shoulder
• Slide back to tall plank position
• Slide your knees towards your right shoulder
• Repeat alternating sides for the prescribed amount of reps
• Mod: Come down to your forearms to alleviate the pressure from your wrists or elevate your upper body to the side of the couch or wall

Move 3: Side Step Outs (10 each side)

• Place mini band below your knees
• Step out with your right foot, back to middle and step out with your left foot.
• Pull straight against the side of the band, chest up and lifted, core engaged
• Mod: If you do not have a band, just stand and lift your leg laterally (out to the side)

Move 4: Body Squats (20 reps)

• Place the mini band directly above your knees
• Keep your chest up and lifted, core engaged, and legs at hip width’s distance apart
• Bring your butt back, bending at the hips making sure your weight is in your heels and keep your knees tracking in line with your toes

Move 5: Elevated Bridge to Butterfly (10 reps)

• Wrap band just above your knees and place your feet on the side of the wall
• Lay on your back and lift your hips squeezing your glutes as you come up
• Open the knees and lower down with knees coming back together

Move 6: Butterfly Bridge Lift (10 reps)

• Mini band remains in the same position, feet placed on the wall
• Keep feet in the frogger position with toes together and knees out
• Knees are pulling against the band, lift and lower

Move 7: Upper Body Crunches (20 reps)

• Keep your legs up against the wall
• Lift and lower your upper body making sure you don’t pull on your neck, you can reach up and through or keep your hands behind your head
• Breath out as you come up and breathe in as you come down

Move 8: Single Leg Bridge Lift (10 each leg)

• Place your right foot against the wall, left foot is pointed up and begin to lift and lower
• Keep hips nice and level
• Repeat with the opposite side

Move 9: Single Leg Press (20 each side)

• Wrap the mini band around your foot
• Press out and away while holding the band with your hands, elbows are down by your sides
• Switch and repeat

Move 10: Ab Slide Outs (8 reps)

• Come to tabletop, feet against the wall
• Slide your hands out as far as you can, engage your core; be careful not to arch your back

Move 11: Slide Push Press (5 each side)

• Come down to half push-up position
• Slide one arm out to the side for prescribed amount of reps and then switch sides
• Mod: Come down to your knees in a kneeling position

Move 12: Shoulder Press (5 reps)

• Walk your feet halfway up the wall
• Lower your head toward the floor, allowing your elbows to flare out to the sides
• Press back up to your starting position
• Mod: come into a downward dog instead of feet on the wall

Move 13: Bicep Curls (10 each side)

• Wrap the mini band around your left hamstring to use for resistance as we curl with the right arm
• Keep right shoulder back and right elbow is tucked close to your ribcage
• Chest up, core engaged and smoothly curl your hand up to your shoulder
• Switch band to other leg and repeat with left arm

Move 14: 5 Knee Tucks to 5 Push Ups

• Place your sliders under your feet
• Walk your body into a tall plank, slide your knees into your chest
• Walk out into tall plank and do push ups

Move 15: Single leg kick press (15 each leg)

• Tuck the mini band behind your right knee and wrap it behind your left foot
• Press out and away driving through your left foot
• Switch legs and repeat

Move 16: Single arm rows (15 each side)

• Wrap the mini band around your right foot
• Grab the band with your right hand and pull the band back, elbow in close to your side
• Focus on the work and movement coming between your right shoulder blade and spine
• Switch and repeat

Move 17: Plie pulses (25 reps)

• Wrap the mini band around your middle point of your thighs
• Come up on your toes, heels together hands on hip and sink down
• Bring your knees out towards the back of the room and then back in together, try to stay up on your toes
• Mod: Lower heels to come off your toes to get more balance and stability