Whether you’re new to training or have been hitting the weights for years, it’s no secret that it’s hard to maintain high-intensity workouts week-in and week-out. Often, there can be huge benefits — both mental and physical — from dialling back a session or two, slowing down and focusing on low-impact exercises that can have big results. Below, Third Space Elite Personal Trainer and Education Coordinator Darren Bruce walks you through his go-to low-impact exercises to help you continue making strides in your training.
Marching Glute Bridge
- Start on your back, with your arms and feet flat on the floor.
- Contract your glutes and push your heels downward to raise your hips. Keep going until the hips are fully extended.
- In this position, squeeze the glutes as hard as possible.
- Taking care to keep your balance, lift one leg from the floor in a controlled manner.
- Balance for a second, then return the foot to the ground and then repeat on the other leg. Continue alternating for the designated number of sets and reps or time period.
Isometric Split Squat
- From a standing position, lunge backward. The heel of your back foot should be raised.
- Keeping your torso upright, lower slowly until your back knee almost touches the floor and then pause there for designated time period.
- Contract your glutes and quads to push back up and return to your starting position. Repeat for designated number of sets.
Single-leg Romanian Deadlift
- Start by balancing on your right leg.
- With a slight bend in your right knee, hinge at your hips keeping your left leg straight and in line with your body throughout the rep.
- Keeping your back flat, continue to bend at the waist until your torso is almost parallel to the ground.
- Drive back up pushing your hips forward to return to your starting position, and repeat.
Half-kneeling Bottom Up Kettlebell Press
- Start in a half kneeling position with your right knee on the floor.
- Clean one kettlebell up to a front rack position on your right hand and flip it over so that the base points towards the ceiling.
- Brace your core and press the kettlebell up overhead so that your bicep finishes next to your ear.
- Slowly lower the kettlebell and repeat for the designated number of sets and reps, then repeat on the other side.
High Plank With Shoulder Taps
- Start on your hands and knees, then push up into a high plank position.
- Brace your core and hold this position.
- Now tap your left shoulder with your right hand and then your right shoulder with your left hand. Continue alternating for designated number of sets and reps.