Fun, low impact workout for TOTAL beginners

Summary

Today's workout is a beginner-friendly session focused on low impact, all-standing exercises. The main goal is to enjoy the workout, progress at your own pace, and build consistency. It's all about feeling good, moving your body in various ways, and not worrying about intensity. With exercises like squats, steps, punches, and more, this workout emphasizes movement over perfection. Remember to pause if needed, aim to finish, and most importantly, have fun!

Highlights

• The workout is completely low impact and suitable for beginners. 🤗
• You can enhance the workout with hand weights if you want more challenge. 🏋️‍♂️
• Emphasizes movement over intensity, ensuring you work a bit liberatingly. 🎈
• Breaks are totally fine! Going at your pace is key. ⚖️
• Motivation to return the next day is a significant aim of the session. 🔁

Key Takeaways

• Consistency is key! Aim to build a regular exercise habit. 🗝️
• Focus on movement, not intensity or perfection. It's all about enjoying the workout. 🎉
• You can customize the workout by using hand weights for added challenge. 💪
• Taking breaks is encouraged; what's important is finishing and coming back the next day. 🔄
• This session is a great starting point for a fitness journey, emphasizing progress over perfection. 🚀

Overview

Welcome to a beginner-friendly workout session that's all about low impact exercises, entirely standing. The focus here is not on how hard you push, but on enjoying the process and building a consistent exercise habit. This is about feeling good, moving freely, and not worrying about getting everything perfect – because progress is the real win here!

Join body project trainers in this engaging session where you'll encounter a mix of routines like squats, side steps, and punches. You'll be encouraged to press pause as needed, use weights for extra challenge, or just go at your own pace. The aim is to finish each exercise interval and keep moving with the guidance of your enthusiastic trainers, Lisa and Natasha, who will be sweating it out alongside you.

This workout is your stepping stone to developing a lifelong exercise routine. It's designed to feel approachable yet effective, helping you to unlock the doors to a healthier lifestyle. With each step and punch, you’re pushing towards a better version of yourself without pressure or comparison. So let's have fun, feel alive, and celebrate the victory of getting through day one!

Chapters

• 00:00 - 02:00: Introduction and Warm-up The chapter 'Introduction and Warm-up' is a starter workout session focused on low-impact, all-standing exercises. Participants can intensify the workout by adding hand weights. The emphasis is on enjoying the session, taking breaks when necessary, and completing the workout. The chapter starts with words of encouragement and an invitation to begin the session with Lisa.
• 02:00 - 15:00: Workout Routine - Part 1 The chapter titled 'Workout Routine - Part 1' introduces the start of a workout plan led by Natasha. The focus is on getting participants moving and establishing a health plan centered on consistency, which is highlighted as the most crucial element of both health and exercise. Participants are encouraged to breathe deeply to get started with this exercise routine.
• 15:00 - 17:00: Mid-Session Motivation and Instructions The chapter focuses on encouraging participants to enjoy the workout without stressing about the intensity or effort. The emphasis is on feeling good, moving confidently, and working the body in various ways for enjoyment rather than pressure. Instructions include pumping the arms, raising the knees, and keeping the core tight, all accompanied by motivational music.
• 17:00 - 29:00: Workout Routine - Part 2 The chapter emphasizes the importance of focusing on movement over intensity in a workout routine. It encourages maintaining an even breath in through the nose and out through the mouth, with the core engaged. The goal is to build consistency in the routine. Instructions include stepping back and forward, with a reminder to avoid hitting the wall, maintaining the rhythm and flow of the movement.
• 29:00 - 30:00: Closing Remarks and Cool-down The chapter titled 'Closing Remarks and Cool-down' focuses on the end segment of a workout routine. The instructor emphasizes the importance of maintaining a strong core and encourages the participants to enjoy the movement. The exercise involves 30-second intervals with rests, and concludes with the participants raising their hands and focusing on their breathing as they complete the final seconds of the workout.

Fun, low impact workout for TOTAL beginners Transcription

• 00:00 - 00:30 today's workout is a genuine starter session 100 low impact and all standing if you want to make it a little bit more advanced you can do by bringing along some hand weights the most important thing is that you enjoy the workout press pause when you have to and get to the end i'll see you on the other side good luck welcome to real start let's get moving let's get walking today we've got lisa with us
• 00:30 - 01:00 and we've got natasha and we're all going to be working out together today breathing nice and deep getting going getting moving the real start this workout plan that is all about just moving and getting going with a health plan because you know the most important thing with health the most important thing with exercise is consistency and that's what we're really focused on here today breathing deep
• 01:00 - 01:30 and open so just feel good to move i don't want you to worry too much today about how much you're moving let's change that to the other other direction i don't want to worry how much you're sweating or how hard you're pushing i just want you to be confident that we're going to work your body in lots of different ways with no pressure just enjoying ourselves let's pump the arms knees a little higher now core tight [Music]
• 01:30 - 02:00 get a nice even breath in through the nose out through the mouth core engaged [Music] breathe breathe so movement is the focus not intensity we want to build that consistency from today we're going to step back go step and forwards try not to go into the wall ladies and forwards keep it going [Music]
• 02:00 - 02:30 okay good hands up breathe it's 30 seconds of each exercise interval today with 30 seconds rest press down press down core strong focus in enjoy feels good to move [Music] a few more seconds here three two one step
• 02:30 - 03:00 so side to side now getting warm feeling good we're lucky to move we're lucky to be here today i always like to think about exercising that way how fortunate i am to be able to do it breathe get that core strong feel good there's only three things i want for you today the first one is i want you to finish with us okay doesn't matter if you press pause 100 times let's finish together
• 03:00 - 03:30 the second thing i want is you to enjoy yourself working through these movements and the third thing is to want to come back tomorrow and we drive that consistency that then drives success and march you feeling ready lisa you're feeling ready natasha let's keep pumping so it's 30 seconds on each exercise with a 30 second rest everything today
• 03:30 - 04:00 is low impact okay we're gonna start with a squat and a step three two one [Music] core strong so you can stay high or you can go low feel good you can use the arms you can bring them to the side engage the core work
• 04:00 - 04:30 so feeling good we're working through the side glutes here we're working through the sides of the legs three two one and march good job getting off to a roaring start next up we've got the box step we're looking for progress not perfection so anything that you do that's better than yesterday is a win it's the first
• 04:30 - 05:00 time you're working out that's a massive win so 30 seconds of box step in three two one let's go so you go as low as you can core strong shoulders proud working hard working through you can use the arms driving you forwards go as low as you feel comfortable with press pause whenever you need to breathe strong
• 05:00 - 05:30 [Music] be proud be focused four three two one and march core strong let's work it now big pumping with the arms feeling good with the march feeling proud that we're here today exercising [Music] get the breathing regulated next up
• 05:30 - 06:00 we've got a diagonal step this one needs a little bit of um coordination you'll follow us three two one there we go doesn't matter if you need to practice one a little bit this one was alex i wouldn't pick this feels good though 30 seconds of this
• 06:00 - 06:30 working it through enjoy you're moving you're working getting that sweat on three two one much good work next up we've got the double side step you got me [Music] it's tough work this because we're constantly moving at any point you can take a break you can hydrate whenever you need to next up we've got a double side step we're gonna put a clap in there as well we're gonna see how we work through that
• 06:30 - 07:00 it's a lot of fun well depends on how you consider fun three two one thirty seconds come on feeling good [Music] working it through no comparison to me to lisa to natasha the only point of comparison you should
• 07:00 - 07:30 make is to you how are you doing how are you feeling three two one rocking it great job we've got my favorite next we've got some uppercuts have you ever done uppercuts before lisa only with me not at me of course you understand with is very different to act and that reminds me you can throw these
• 07:30 - 08:00 punches at anybody except me or lisa ready three two one [Music] working them through now so you can get a little move on there a little jig push it through you can see natasha's got the weights that's a great option me and lisa are erupting to go without that feels good to me work it through work it through
• 08:00 - 08:30 push push that's it good energy now feel that strength feel that power flowing through your body three two and much be strong be strong anytime you need to rest you can but if you can push on now drive on low impact keep that heart rate up living door fiends coming through you suck them up and use them next up we've got hamstrings and rows keep working keep working
• 08:30 - 09:00 [Music] in three in two in one [Music] push push push eyes pushing [Music] low as you can [Music]
• 09:00 - 09:30 push push push push work three [Music] good one next time we've got high knees and chest press you feeling good lisa breathe breathe breathe high knees with chest press [Music] tough session now starting to feel that pace coming on but
• 09:30 - 10:00 you've got it you feel good get the hands ready get that core nice and tight three two one [Music] so digging it in now [Music] using the chest really squeezing the chest get the knees as high as you can it's your journey believe work push drive breathe drive push work
• 10:00 - 10:30 grow make that progress feel that strength flowing through your body and you work three two one much it out doing a great job next up we got star jumps you're going to use the weights you can try rather you than me work it on big breaths guys star jumps coming get make sure you're
• 10:30 - 11:00 ready make sure you're hydrated to put into this one it's a tough one it's a challenge three two one so you can see natasha's doing the high impact here that's awesome we're doing the low impact me and lisa that's awesome too whatever you're doing that rock and rolls it's all good it's all gravy
• 11:00 - 11:30 push dig it in now finding that place in you and work and three and two and one bring a march on keep marching just a quick message to say if you'd like to take part in the first week of the real start plan for free so more workouts like this nutrition guidance emotional eating support coaching visit us at team body teambodyproject.com the link is in the description below let's get back to it
• 11:30 - 12:00 i feel alive we've got the squat and press next that might break that feeling three two get yourself into position let's go get that core engaged so really feeling the shoulders here feeling the glutes core strong 30 seconds of squat and press real deal real work real start drive
• 12:00 - 12:30 find that energy determination desire strength passion two one march be strong be focused we've got knee repeaters next we're gonna be brave here we're going to do 30 seconds on each side no rest of course you can rest whenever you want to i'm going to do the low impact
• 12:30 - 13:00 version march march march 3. do get yourself into possession left foot forward first let's go so 30 seconds each side this is a big challenge now i know you've got it i know you can i'm doing the low version so my knees not coming up you can do any one you like
• 13:00 - 13:30 [Music] drive drive drive three two [Music] one change so as soon as you're in position that's good so this is a big effort now [Music] feel proud as you work through feel good if you take a break it's all good this is real cardio this is fat burning heart building
• 13:30 - 14:00 lung strengthening stuff it's the real deal and you're here with us three two and one feeling good we're coming up to the halfway mark and we're gonna launch out with some punches straight punches feeling good lisa energy natasha feeling it good that's what we want let's bring the straight punches in
• 14:00 - 14:30 when we can [Music] three plan the feet two one let's go so i want good strong core and good powerful punches now feel them going out feel that flow you got it you can you will you are you're here you're working
• 14:30 - 15:00 you're driving you're pushing [Applause] you want this believe drive strive work and march core strong shoulders proud 30 seconds here open the arms we're halfway first half's the winner second half's the warrior hydrate whenever you need to
• 15:00 - 15:30 march march march come on moving that body side step squat three two one here we go second half now you've already won [Music] take that victory train in now come on work spitting sawdust no mess in here you've got it
• 15:30 - 16:00 yeah come on [Music] feeling that pull it back work it through two one march big breaths clenching my fists feeling that adrenaline just flowing through my body now pumping into my veins i'm gonna suck it up and use it waterfalls of progress coming your way believe [Music]
• 16:00 - 16:30 next up box step big energy now every movement matters everything counts three two one go to really be focused on every movement now every single one makes a change every single movement every moment just like every decision in life everyone matters don't underestimate a single one of these they all matter
• 16:30 - 17:00 [Music] every second counts towards your goals believe and no two one march strong with the march now keep that energy coming through breathe next up we've got the diagonal step bit john travolta but you know it's fun i've been known to mess this one up we all make mistakes though don't we
• 17:00 - 17:30 i'm certainly no different in fact i'd say my yeah my average mistake level is higher than the average so three two one go [Music] pushing it through now there we go feeling it working it
• 17:30 - 18:00 come on we're almost there we're getting there three two one feels good doesn't it feel that energy next up we've got the double side step and clap that clap counts it's the chest clap breathe open [Music] smile you're working you're doing great
• 18:00 - 18:30 things feel good about it [Music] three [Music] two let's go [Music] push push [Music] push push push come on feeling good [Music]
• 18:30 - 19:00 loving it energy drive you've got it we believe three too much and strong and strong next up we've got the punches uppercut this time breathe [Music] use that body use that body use that body get that adrenaline in now suck it in
• 19:00 - 19:30 game face we're coming into the end now uppercuts three two one core strong punch punch punch punch punch come on oh yeah 100 low impact 100 energy 100 focus required your journey
• 19:30 - 20:00 might be starting today what a start what a start come on feel it feel it two one march can't stop that adrenaline now can't stop that feeling don't fight that feeling [Music] right at home now on the back end hamstrings rose it's a tough one it's coming up big arms i know we can work through it together come on final furlong we can
• 20:00 - 20:30 see the end we're winning though we're okay to keep going because we're loving it three two one [Music] strong strong strong strong strong [Music] shoulders proud core strong breathe work drive
• 20:30 - 21:00 power you've got it you can you will you are ha [Music] three two one strong movements every movement matters don't forget that put it into your body i'm gonna move i'm gonna move i'm gonna make the movements count sharp movements everyone star jumps next
• 21:00 - 21:30 big energy needed oh hang on me and chess press thanks lisa mistakes once again demonstrating i am extremely fallible come on core chest legs abs drive desire will determination you've got it all do you know how i know because you're here right now and we're
• 21:30 - 22:00 moving together towards that finish line towards that victory today's win on the way it's coming stay with me three two march feeling good come on [Music] star jumps coming [Music] breathe breathe free free come on
• 22:00 - 22:30 hot [Music] into the star jumps let's go drive come on we can we are we will we push we drive we drive come on core power fortitude resilience it's all there
• 22:30 - 23:00 is what we need come on strong three two and march every single 30 seconds that's done takes us one step closer every step one step closer to glory that's what it is i'm not being bombastic it's glory every one time we do this is a win it's a big win [Music]
• 23:00 - 23:30 squad press next that needs mental strength and physical strength show me both three three freeze breathe three two one come on core every movement crisp sharp focused engage and glorious fighting forwards moving forwards floating forwards
• 23:30 - 24:00 driving ahead come on come on come on three two one march we're almost there guys next up we got the knee repeaters come on both sides suck that energy in now you've got this i know you do breathe breathe breathe core strong
• 24:00 - 24:30 30 seconds of marching into the knee repeaters are you ready three two one so we can go low or we can go high use the core whichever you choose 30 seconds here power determination drive focus work come on come on real start
• 24:30 - 25:00 we've got it you've got it this is the real deal i know it is you know it is we're almost there three two change now we're working now we know we're in a battle you probably know we're winning you're winning because we're almost there after this we're finishing with punches
• 25:00 - 25:30 come on come on come on stay with it stay the pace core strong five four three two one march last thing laughing [Music] punches i want your best punches not your second best punches not you i'm just gonna get through this what i want is your best punches
• 25:30 - 26:00 straight down the barrel straight down the eye of the needle we've got this come on come on last time now three two one show me show me show me come on come on come on push drive work come on come on you're winning you're fighting back that's all we can do [Music]
• 26:00 - 26:30 come on last you now last few big power big strengths and then we celebrate the glory the victory the win two one [Music] come on great job lisa great job natasha great job everybody march
• 26:30 - 27:00 march march big breath deep breath deep breath open up what a win [Music] day one done in the bag lock it in no one can take that away from you now it's done you've won legs nice and wide
• 27:00 - 27:30 and lift the arms up for a second coming over so we're just opening that body up now and a quad stretch
• 27:30 - 28:00 remember doesn't matter how many times you press pause doesn't matter how many times you didn't do the full 30 seconds the only thing that matters is one you don't fall over like me and two that you finished with us together that's it that's it we can build on that other side and that's what we want to do build on consistency build on this habit of movement
• 28:00 - 28:30 that was i think at least a little bit fun today and certainly now you're going to be feeling good you're going to be feeling proud hopefully and if you don't you should if you modified that's fine if you use heavy weights that's fine we're all on our own journey there's no need to judge ourselves or anybody else do what you can do and feel good about you progress and not perfection
• 28:30 - 29:00 [Music] two arms in front so we're getting through the calves and stretching through the back here okay nice deep breaths guys
• 29:00 - 29:30 get the chest here [Music] what a win arms up nice and high shut the abs in take the legs a little wider and then come over moon i'm there soon i'm leaving and that workout is officially done great job
• 29:30 - 30:00 undercover baby is what you ask of me