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To celebrate the launch of Kayla Itsines’ new Low-Impact Program, the SWEAT app fitness trainer has shared a snipped from he program in the form of a quick and easy workout for those looking for something a little less intense.

The program was inspired by her mum, Anna, nexium and yeast who hates jumping and has previously found high-intensity workouts too challenging.

This workout a low impact, low intensity, effective workout without jumping or burpees for women who are looking for a workout option that is achievable and enjoyable – it focuses on your upper body and all you need is a dumbbell! It can challenge and strengthen your shoulders, back, chest, triceps, biceps and core, all with exercises that are gentle on your joints.

To begin, the triset includes a combination of activation exercises to engage the stabilising muscles in your shoulders and core to prepare your body for the main supersets.

The supersets combine primary upper body strength movements with core isolation exercises to help increase your upper body strength and build your confidence around training with dumbbells. Ensure you maintain control throughout each movement and transition into each exercise with minimal rest.

The Workout

Triset

Shoulder Tap (Knees)

30 seconds

2 laps

Negative Push-Up

30 seconds

Heel Tap

30 seconds

Rest – 20 seconds after last lap

Superset 1

Curl & Press (DB)

40 seconds

3 laps

Standing Oblique Crunch

40 seconds

Rest – 20 seconds after last lap

Superset 2

Bent-Over Row 30 seconds 3 laps

Alternating Bicep Curl 30 seconds

Rest – 20 seconds after last lap

Cool-Down

Pecs

30 seconds per side

1 lap

Triceps

30 seconds per side

Abs to Child’s Pose

30 seconds

Workout Duration: 15 minutes

The Breakdown

Exercise 1 – Shoulder Tap (Knees)

Instructions

Step 1
Place both hands on the mat slightly further than shoulder-width apart, feet apart on the mat behind you while resting on your knees. This is your starting position.

Step 2
Release your right hand and reach across your body to touch your left shoulder, ensuring that you brace your abdominals to keep your hips parallel to (in line with) the floor.

Step 3
Lower your right hand to return to the starting position.

Step 4
Release your left hand and reach across your body to touch your right shoulder, once again, ensuring that you brace your abdominals to keep your hips parallel to (in line with) the floor.

Step 5
Lower your left hand to return to the starting position.

Continue alternating between right and left for the specified amount of time, inhaling for two repetitions and exhaling for two repetitions.


Exercise 2 – Negative Push-Up (Knees)

Instructions

Step 1
Place both hands on the floor slightly further than shoulder-width apart and both feet together behind you, resting on your knees. Gently draw your ribs to your hips to engage your core. This is your starting position.

Step 2
Inhale. Taking a full three seconds, bend your elbows and lower your torso towards the floor until your arms form two 90-degree angles, ensuring that you maintain a straight back and an engaged core.

Step 3
Exhale. Taking one second, push through your chest and extend your arms to lift your body back into the starting position.

Repeat for the specified number of repetitions.

Exercise 3 – Heel Tap

Instructions

Step 1
Start by lying flat on your back on a yoga mat with your arms by your sides. Bend your knees and position your feet firmly on the mat hip-width apart. Slowly lift your head and shoulder blades and arms off the floor and gently draw your ribs to your hips to engage your core. This is your starting position.

Step 2
Bend your torso to the right to allow your right hand to touch your right ankle.

Step 3
Return to starting position and bend your torso to the left to allow your left hand to touch your left ankle.

Continue alternating between right and left for the specified number of repetitions, inhaling for four repetitions and exhaling for four repetitions.

Exercise 4 – Curl & Press (DB)

Instructions

Step 1
Holding a dumbbell in each hand in a neutral grip (palms facing inwards) with arms extended on either side of your body, plant both feet on the floor shoulder-width apart. This is your starting position.

Step 2
Inhale. Bend your elbows to bring the dumbbells in towards your chest, ensuring that your elbows remain in close contact with the sides of your body.

Step 3
Exhale. Using the muscles in both your shoulders and arms, extend your elbows and press dumbbells up above your head, ensuring that arms are in line with your ears on either side of your head.

Step 4
Inhale. Extend your elbows to lower the dumbbells and return to the starting position.

Repeat for the specified number of repetitions.

Exercise 5 – Standing Oblique Crunch

Instructions

Step 1
Begin standing with both feet on the floor shoulder-width apart. Place both hands behind your head. Gently draw your ribs to your hips to engage your core. This is your starting position.

Step 2
While keeping your right leg extended, bend your left knee and draw it in towards your chest. At the same time, rotate your torso to the left to bring your right elbow to your knee.

Untwist your torso and extend your left knee to return to the starting position. Immediately bend your right knee and draw it in towards your chest and rotate your torso to the right to bring your left elbow to your knee.

Step 3
Untwist your torso and extend your right knee to return to the starting position. You should feel tension in your core and obliques throughout this exercise.

Continue alternating between sides for the specified number of repetitions or time. Maintain control of your breathing throughout.

Exercise 6 – Bent Over Row

Instructions

Step 1
Holding a dumbbell in each hand, plant both feet on the mat hip-width apart. While maintaining a slight bend in your knees, hinge forwards from your hips until a small amount of tension is felt in your hamstrings (back of your legs). Holding the dumbbells in an overhand grip (palms facing towards your body) extend your arms directly below your chest. This is your starting position.

Step 2 Inhale.

Exhale. Bend your elbows to bring the dumbbells in towards your body and turn them into a neutral grip (palms facing inwards). Ensure your elbows remain in close contact with the sides of your body. You should feel a small squeeze between your shoulder blades.

Step 3
Inhale. Extend your elbows to return to the starting position.

Repeat for the specified number of repetitions.

Exercise 7 – Alternating Bicep Curl

Instructions

Step 1
Holding a dumbbell in each hand in a neutral grip (palms facing inward), plant both feet on the floor hip-width apart. This is your starting position.

Step 2

Inhale.

Exhale. While keeping your upper arm as still as possible, bend your right elbow and gradually rotate your wrist outwards to bring the dumbbell up towards your right shoulder.
Step 3

Inhale. Extend your right elbow and rotate your wrist inwards to return to the starting position.

Step 4
Exhale. While keeping your upper arm as still as possible, bend your left elbow and gradually rotate your wrist outwards to bring the dumbbell up towards your left shoulder.

Step 5
Inhale. Extend your left elbow and rotate your wrist inwards to return to the starting position.

Continue alternating between right and left for the specified number of repetitions.

Exercise 8 – Pecs

Instructions

Step 1
Plant both feet on the floor hip-width apart.

Bring your hands together behind your body and interlace your fingers.

Gently extend your arms and pull your hands away from your body. This should cause your shoulders to retract and open up your chest.

Hold this position for the specified amount of time, breathing deeply throughout.

Exercise 9 – Triceps

Instructions

Step 1
Plant both feet on the floor hip-width apart with your arms by your sides.

Inhale. Release your right arm overhead and place your hand between your shoulder blades.

Exhale. Gently push down your right elbow with your left hand.
Hold this position for the specified amount of time, breathing deeply throughout.

Exercise 10 – Abs to Child’s Pose

Instructions

Step 1

Start by lying flat on your stomach on a yoga mat, resting your forearms on the mat on either side of your chest.
Press your forearms into the floor and slowly elevate your chest off the mat. Draw your shoulder blades down and back while ensuring that your head is an extension of your spine.

Hold this position, breathing deeply throughout.

Step 2
Draw your glutes towards your heels and lower your torso towards your thighs. At the same time, extend your arms along the mat, resting your head on the mat between your arms. Draw your shoulder blades down and back.
Hold this position, breathing deeply throughout.

You can sign up for Kayla’s new Low Intensity program here!

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