20-Minute Low Impact Strength + Cardio Workout

How To Do A 2-Pulse Squat And 2 Walking Squats And Bicep Curl

1. Start standing feet shoulder-width distance apart, knees slightly bent, core engaged. Hold one dumbbell horizontally in front of you.
2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes and hold the dumbbell low.
3. At the bottom of your squat, pulse by rising up an inch, then lowering down an inch and repeating for a two-count pulse.
4. Drive through your heels to stand tall, squeezing your glutes.
5. As you stand tall, tap your right heel in to meet your left foot. As you do, curl the dumbbell up to shoulder height.
6. Step your right foot out and sit back into a low squat, dropping the dumbbell low again.
7. Then, drive through your heels to stand tall, this time tapping your left heel in to meet your right foot. Again, curl the dumbbell up to shoulder height.

How To Do A Side Shuffle And Dumbbell Tap

1. Start in an athletic stance, feet slightly wider than hips, with one dumbbell on the ground vertically in front of you.
2. Perform a side shuffle by hopping slightly to your right, right foot out to the side and left foot in line with the dumbbell.
3. Reach down to tap the dumbbell with your right hand.
4. Then, reverse the movement, hopping so your right foot lands in line with the dumbbell, left foot out to the side.
5. Reach down to tap the dumbbell with your left hand and repeat, alternating the side shuffle.

How To Do A Box Squat And Dumbbell Front Raise

1. Start standing about one foot in front of a box, chair or bench; feet shoulder-width apart. Hold one dumbbell horizontally in front of your quads.
2. Bend your knees and sit your hips back towards the bench (as if sitting down in a chair).
3. Once your butt reaches the bench, with legs bent at 90-degrees, rest your butt on the bench for a moment as you perform a dumbbell front raise by lifting the dumbbell up to shoulder height.
4. Lower the dumbbell back down as you press through your heels to stand tall, driving your hips forward to return to a standing position.

Modification: If you don’t have a box, chair or bench available to you, perform an air squat and dumbbell front raise.

How To Do An Overhead Dumbbell Press And Tap

1. Start standing feet shoulder-width distance apart, knees slightly bent, core engaged. Hold one dumbbell horizontally in front of you.
2. Drive the dumbbell overhead to perform an overhead dumbbell press. As you do so, tap your right foot out to the side.
3. Lower the dumbbell down with control as you tap your right foot back in to center.
4. Repeat, alternating the foot that taps out with each overhead press.

How To Do An Incline Push Up To Downward Facing Dog Push Back

1. Stand in front of your box/bench (or counter, or wall). The higher the surface, the easier the push up will be.
2. Plant your palms on the box and step back into a high plank position. Shoulders are stacked over wrists, weight evenly distributed between all fingers. Pull your kneecaps up towards your belly.
3. Hold this incline plank position, maintaining a straight line with your body, as you slowly lower your chest towards the box.
4. Lead with your chest, elbows fall about 6 inches away from your body (not out to the sides).
5. Once at the bottom of your push up, exhale as you push back up into high plank position.
6. Then, shift back to find downward facing dog, sending your hips high.
7. Hold for a moment, then lower back to your incline plank position and repeat the sequence.

Modification: Perform a kneeling push up.

How To Do A Box Step Up And Knee Drive

1. Stand in front of your box or bench, feet under shoulders and core engaged.
2. Step your right foot on to your bench and squeeze your right glute as you step up, driving your left knee up as you stand.
3. Return your left foot to the mat, then bring your right foot down, returning to starting position.
4. Then, alternate, stepping on to the bench with your left foot and driving your right knee up as you stand.

Modification: Perform a goblet hold and march.

How To Do A Staggered Deadlift And Single Arm Row

1. Stand with feet hip-width apart, knees slightly bent. Hold one dumbbell in your right hand at your hips, palm facing in towards your body.
2. Stagger your feet, so your left leg is slightly in front of your right foot. Kickstand your back right foot, right heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back right toe.
3. Maintain a staggered stance as you hinge at the hips. Pushing your hips back towards the wall behind you as you glide the dumbbell down the front of your legs; core tight.
4. At the bottom of the deadlift, perform a single arm row on the right arm by pulling the dumbbell in your right hand back to meet your hip.
5. Lower the dumbbell with control, then drive through your front left heel to push your hips forward, pulling the dumbbell back up towards your hip as you stand tall.

How To Do Single Leg Runners

1. Start in an athletic stance, feet slightly wider than hips, with one dumbbell on the ground vertically in front of you.
2. Stagger your feet, so your left leg is slightly in front of your right leg. Kickstand your back right foot, right heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back right toe.
3. Reach down to tap the dumbbell with your right hand.
4. Then, perform a runner on the back right knee by driving it up towards your front left leg.
5. Hold for a second before sending the right foot back down as you reach down to tap the dumbbell again with your right hand.
6. Repeat on this side for the timed interval, switching sides on the next set.