January was a crazy month! February is looking uber-productive! Of course, I got new clients who I have the pleasure of guiding to live a healthier and thus happier life. I celebrated with existing clients new milestones of success and wrote new progressive programs for the year to keep them motivated. Last but not least, InspireHappy launched their first of many health & lifestyle mobile and tablet apps, the InspireHappy Genie!
If you have not guessed, InspireHappy provides a holistic approach to health; guiding and advising functional fitness, proper nutrition for a persons body type, and inspiring spirit well-being throughout the journey. Here is the long awaited workout series for a total-body, low-impact, circuit workout for those who want to move efficiently and effectively without pain or injury.
- Always warm up with a 10 minute walk and some flowing stretches. Additionally you may warm up and relieve muscle tension by using a foam roller — watch tutorial.
- If you are new to exercise or just getting back into the groove, do each circuit 1x, 2x a week. For example do Circuit A, Monday, Circuit B, Thursday– add Circuit C when you are able.
- When you get stronger and are more stable you can do each circuit 2-5x each, 4-5x a week. Baby steps build up!
- Each exercise is done for 1 minute. Go on a slow to medium pace, doing as many as you can in a safe and controlled manner.
- Rest between exercises for 30-45 seconds and 2-3 minutes between circuits. Of course rest more if you need to.
- Always have a minimum of 24 hours rest between each workout. On the days you do not do your circuit training go for leisurely walk for at least 30-60 minutes.
- Don’t forget to cool down with deep relaxing stretches – watch tutorial.
- Remember to always listen to your body, rest when you need to and challenge yourself when you can!
As with all exercise programs, you should consult a doctor before commencing to follow any or all of the exercises, poses, and stretches presented in this website. My general advice to is to always listen to your body, approach the movements with caution and awareness, do only what you can, and do what feels good. Do not exercise when you are feeling unwell. The stronger, more stable, and flexible you become, the more you will be able to do. Remember, achieving good health is a practice; stay consistent and you will see and feel results sooner than you can imagine! Additionally, nothing beats having a professional watch over you especially when beginning an exercise program.
Here you go Mr. Jones 😀
What you need:
- Stable chair – use chair for support, no chair for challenge!
- Light to medium hand weights or a big dictionary if you still have one!
- Timer or clock with second hand.
Total Body Low Impact Circuit A:
- Squat with single arm shoulder press
- shoulders: single arm over head presss for challenge, folded arm shoulder raise for support
- Single leg stance with single arm back fly
- back: back fly for challenge, row to the waist for support
- the steeper the incline the more support
- Side lunge with upper cut
- legs: use chair or narrow stance for more support
- Chair triceps dip
- add single leg kick of challenge
|1A||1B||1B – mod|
|2A||2B||2B – mod|
Circuit B and C soon to follow– Subscribe so you won’t miss it!!!