The term ‘low impact’ refers to moving the body with little to no stress being placed on the skeletal system (often the knees and ankles). These workout routines typically involve controlled exercises whereby the body remains in contact with the ground throughout, making them suitable for those dealing with injuries or who are new to strength training. Mirafit has an extensive range of Dumbbells for Sale, as well as Dumbbells Racks for storage.
Can A Low Impact Workout Help You Get Fitter?
In order to increase fitness, demand needs to be placed on the body. This can be achieved with any kind of strength training, including low impact workouts. If you find yourself plateauing, try increasing weight, repetitions or tempo.
Full Body Low Impact Dumbbell Workout
For this workout, you’ll only need a pair of dumbbells and an exercise mat. During each exercise, perform 2 to 3 sets, aiming for 8 to 12 controlled repetitions per set.
Sumo Squats
Regression - Use one dumbbell and hold it with two hands in front of your chest to perform a goblet squat.
Progression - Increase time spent on the negative phase of the squat or narrow your stance.
Romanian Deadlifts
Regression - Use one dumbbell and hold it in either hand.
Progression - Single-leg variation.
Kneeling Shoulder Press
Regression - Perform from a standing position.
Progression - Single-arm variation.
Bent Over Rows
Regression - Increase chest distance from floor.
Progression - Single-arm variation.
Standing Bicep Curls
Regression - Alternating bicep curls.
Progression - Focus on slowing down the negative phase of each repetition.
Lying Skull Crushers
Regression - Hold one dumbbell in both hands.
Progression - Exploding skull crusher - lower the weight, pause for two seconds, then explosively drive upwards.
Dumbbell Push Ups
Regression - Move to knees.
Progression - Dumbbell rotational push ups.
Russian Twists
Regression - Keep feet on floor.
Progression - Increase range of motion by rotating hips more and leaning back slightly.
Abdominal Crunches
Regression - Hold dumbbells still behind your head.
Progression - Move dumbbells to meet legs above the chest.
This workout is well-balanced to make sure that all major muscle groups are involved without placing unnecessary stress on the working joints. Consequently, it is suitable for a wide range of individuals spanning from those recovering from injury through to athletes due to the level of functionality. New to strength training? Start off with lighter Hand Weights and move up to heavier dumbbells as you get stronger.
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Tags: Equipment > Dumbbells ; Exercise Type > Strength ; Misc > Workout
