Low Impact 28 Day Challenge

Low Impact 28 Day Challenge

28 DAYS OF WORKOUTS -- For ALL FITNESS LEVELS

All workouts are home-based, 20 minutes long, and only require a set of dumbbells.

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Low Impact 28 Day Challenge
  • Workout: Day 1 / Push & Abs

    3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. CHEST PRESS
    2. CHEST FLY
    3. TRICEP DIPS
    4. TABLE TOP CRUNCH
    5. SCISSORS
    6. FROG CRUNCH

  • Workout: Day 2 / Low Impact HIIT Cardio

    3:00 Min Warmup / :60 Sec Exercise / :00 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. SQUAT JAB
    2. STANDING OBLIQUE CRUNCH (RIGHT)
    3. STANDING OBLIQUE CRUNCH (LEFT)
    4. SPEED SKATERS
    5. REVERSE LUNGE / FRONT KICK (RIGHT)
    6. REVERSE LUNGE / FRONT KICK (LEFT)

  • Workout: Day 3 / Glutes, Hamstrings & Abs

    3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. GOOD MORNINGS
    2. ROMANIAN DEADLIFTS
    3. CLAM OPENERS (RIGHT)
    4. CLAM OPENERS (LEFT)
    5. WINDMILL PLANKS
    6. PLANK HIP DIPS

  • Workout: Day 4 / Pull & HIIT Cardio

    3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. BENT OVER ROWS
    2. FRONT JACKS
    3. SIDE LATERAL RAISES
    4. SQUAT / JABS
    5. BICEP CURLS
    6. MODIFIED BURPEES

  • Workout: Day 5 / Quads, Glutes & Abs

    3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. SQUATS
    2. BULGARIAN SPLIT SQUAT (RIGHT)
    3. BULGARIAN SPLIT SQUAT (LEFT)
    4. ALTERNATING LATERAL LUNGE
    5. SIDE PLANK / THREAD THE NEEDLE (RIGHT)
    6. SIDE PLANK / THREAD THE NEEDLE (LEFT)

  • Workout: Day 6 / Low Impact HIIT Cardio

    3:00 Min Warmup / :60 Sec Exercise / :00 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. SIDE - SIDE SHUFFLE
    2. ALTERNATING LATERAL LUNGE KNEE TAPS
    3. SQUAT / BUTT KICKERS
    4. STRAIGHT PUNCHES
    5. MODIFIED FRONT JACKS
    6. TOUCH & RAISE (MODIFIED SQUAT JUMP)

  • Workout: Day 8 / Push & Abs

    3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. PUSH-UP
    2. CLOSE-GRIP PUSH-UP
    3. SHOULDER PRESS
    4. DUMBBELL TOE TOUCH
    5. HIP LIFTS
    6. DOUBLE CRUNCH

  • Workout: Day 9 / Low Impact HIIT Cardio

    3:00 Min Warmup / :60 Sec Exercise / :00 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. SIDE-SIDE SHUFFLE
    2. HACKY SACK
    3. FRONT JACKS
    4. TOUCH & RAISE
    5. HIGH KNEE MARCH
    6. BUTT-KICKERS

  • Workout: Day 10 / Glutes, Hamstrings & Abs

    3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. HEEL DIG BRIDGE
    2. DUMBBELL DONKEY KICK (RIGHT)
    3. DUMBBELL DONKEY KICK (LEFT)
    4. POGO TOUCH (RIGHT)
    5. POGO TOUCH (LEFT)
    6. WINDMILL TOE TOUCH

  • Workout: Day 11 / Pull & HIIT Cardio

    3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. SINGLE ARM ROW (RIGHT)
    2. SINGLE ARM ROW (LEFT)
    3. X-SQUATS
    4. SINGLE ARM HAMMER CURL / LATERAL RAISE (RIGHT)
    5. SINGLE ARM HAMMER CURL / LATERAL RAISE (LEFT)
    6. ROCKETTES

  • Workout: Day 12 / Quads, Glutes & Abs

    3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. BELOW PARALLEL SQUATS
    2. HYDRANTS (RIGHT)
    3. HYDRANTS (LEFT)
    4. SPIDERMAN PLANK
    5. EXTENDED PLANK / ALTERNATING TOE TAP
    6. UP / DOWN PLANK

  • Workout: Day 13 / Low Impact HIIT Cardio

    3:00 Min Warmup / :60 Sec Exercise / :00 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. FAKE JUMPROPE
    2. REVERSE LUNGE / KNEE UP (RIGHT)
    3. REVERSE LUNGE / KNEE UP (LEFT)
    4. SQUAT / JAB / TWIST
    5. MARCHING PUNCHES
    6. MODIFIED JUMPING JACKS

  • Workout: Day 15 / Push & Abs

    3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. CHEST PRESS
    2. NARROW PRESS
    3. MILITARY SHOULDER PRESS
    4. OVERHEAD TRICEP EXTENSION
    5. DUMBBELL PLANK TOUCH
    6. PENDULUM PLANK

  • Workout: Day 16 / Low Impact HIIT Cardio

    3:00 Min Warmup / :60 Sec Exercise / :00 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. MARCH-IN-PLACE
    2. AIR SQUATS
    3. SPEED SKATERS
    4. ALTERNATING SQUAT LATERAL KICKS
    5. HIGH KNEES
    6. MODIFIED BURPEES

  • Workout: Day 17 / Glutes, Hamstrings & Abs

    3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. DEADLIFTS
    2. SUMO DEADLIFTS
    3. ONE-LEG BRIDGE HIP DIPS (RIGHT)
    4. ONE-LEG BRIDGE HIP DIPS (LEFT)
    5. FIGURE FOUR CRUNCH (RIGHT)
    6. FIGURE FOUR CRUNCH (LEFT)

  • Workout: Day 18 / Pull & HIIT Cardio

    3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. BENT OVER WIDE GRIP FLY
    2. MODIFIED JACKS
    3. FRONT RAISE
    4. BIG ARM SKIP
    5. DUMBBELL BENT OVER ROW
    6. IN & OUT SQUAT JUMPS

  • Workout: Day 19 / Quads, Glutes & Abs

    3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. GOBLET SQUATS
    2. LATERAL LUNGE (RIGHT)
    3. LATERAL LUNGE (LEFT)
    4. PLANK / ALTERNATING LEG RAISES
    5. SIDE PLANK OBLIQUE TOUCH (RIGHT)
    6. SIDE PLANK OBLIQUE TOUCH (LEFT)

  • Workout: Day 20 / Low Impact HIIT Cardio

    3:00 Min Warmup / :60 Sec Exercise / :00 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. QUICK FEET DRILL
    2. SIDE-SIDE SHUFFLE
    3. MARCH-IN-PLACE
    4. OVERHEAD REACH / PULL (RIGHT)
    5. OVERHEAT REACH / PULL (LEFT)
    6. ELEVATED MOUNTAIN CLIMBERS (MODIFIED)

  • Workout: Day 22 / Push & Abs

    3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. PUSH-UPS
    2. CHEST PRESS / CHEST FLY
    3. TRICEP KICKBACK
    4. SCISSOR KICKS
    5. TABLE TOP CRUNCH
    6. FROG CRUNCH

  • Workout: Day 23 / Low Impact HIIT Cardio

    3:00 Min Warmup / :60 Sec Exercise / :00 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. HIGH KNEE MARCH
    2. SQUAT TWIST
    3. BIG ARM SKIP
    4. MODIFIED JACKS
    5. SQUAT ALTERNATING FRONT KICK
    6. HACKY SACKS

  • Workout: Day 24 / Glutes, Hamstrings & Abs

    3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. TEETER-TOTTER (RIGHT)
    2. TEETER-TOTTER (LEFT)
    3. DONKEY KICK / HYDRANTS (RIGHT)
    4. DONKEY KICK / HYDRANTS (LEFT)
    5. KNEE HUG EXTENSIONS
    6. UPSIDE-DOWN SWIMMERS

  • Workout: Day 25 / Pull & HIIT Cardio

    3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. WIDE GRIP ROW
    2. SINGLE ARM ROW (RIGHT)
    3. SINGLE ARM ROW (LEFT)
    4. X-SQUATS
    5. BEAR CRAWLS
    6. MARCHING PUNCHES

  • Workout: Day 26 / Quads, Glutes & Abs

    3:00 Min Warmup / :45 Sec Exercise / :15 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. SPLIT SQUAT (RIGHT)
    2. SPLIT SQUAT (LEFT)
    3. CLAM OPENERS (RIGHT)
    4. CLAM OPENERS (LEFT)
    5. STAR PLANK TAP-OUTS
    6. PLANK WINDMILLS

  • Workout: Day 27 / Low Impact HIIT Cardio

    3:00 Min Warmup / :60 Sec Exercise / :00 Sec Rest / 5:00 Min Cooldown

    Exercises (2 Rounds)
    1. ALTERNATING PUNCH / BUTT-KICKERS
    2. ROCKETTES
    3. STANDING WINDMILL TOE TOUCH
    4. SQUAT / JAB / TWIST
    5. HIP THRUSTERS
    6. FAKE JUMPROPE