Low Impact Mini-Workout for Beginners

Carrie Underwood demonstrating side plank

Everybody has different needs when it comes to exercise—that’s why we built fit52 to empower you to find your own path. You can select your own fitness level, workout paths, and even modify your workout for equipment preferences or injuries.

When our members personalize their programs, they often ask us: which fit52 cards are best for working out with an injury? Although the answers vary depending on injury (and you should always consult your physician before starting or modifying your fitness routine), a great place to start is with low impact exercises.

For the full fit52 experience with personalized reps, timing, and support, you can find a wide selection of low impact moves in the fit52 app. In the meantime, you can get started right now with this mini-workout!

Low Impact Mini-Workout

Level: All Levels
Equipment: Dumbbells

This mini-workout set only takes around 5 minutes, so repeat it as many times as you’d like. We recommend 3-4 rounds, or you could use this as a bonus round after a fit52 workout.

Take a few minutes for warmup stretches, then let’s get started!

1. Side-Lying Tricep Push-Ups

  1. Lie on your side stacking your shoulders, hips and feet. Hollow your body slightly inward.
  2. Bring your top hand to the floor directly in front of your bottom shoulder. The other arm can rest on the floor, your top shoulder, or wrapped around your waist.
  3. Push through your palm to press your upper body off the floor. Lower back down with control.
  4. Perform for 30 secs on one side, then repeat on the other side.

2. Get Up Sit-Ups

  1. Lie on your back with one knee bent and that arm raised straight up in the air. Keep your other leg straight with toes pointed up and your other arm on the floor at 45 degrees, palm flat.
  2. Sit up and roll slightly to an angle toward your straight arm. Come up to your elbow and then palm as you reach the other arm up, bicep next to your ear. Keep your foot and leg flat.
  3. Lower back down to starting position.
  4. Perform for 30 secs on one side, then repeat on the other side.

3. Alternating Forward Lunges

  1. Start standing with your feet about shoulder-width apart, holding one dumbbell in each hand by your sides.
  2. With one leg, take a big step forward while keeping your hips square. Drop down into a lunge by bending both knees 90 degrees. Your back heel should be elevated.
  3. Drive through your front foot and return to starting position.
  4. Keep alternating sides and repeat for 60 secs.

4. Front Kick to Touchdowns

  1. Stand with your feet hip-width apart. Pick up one knee and extend your leg in front of you (like you are kicking off your shoe).
  2. Return the kicking leg to starting position. Immediately take a big step back with your opposite leg and drop into a low lunge position. Touch the floor with your hand on the same side as your back leg.
  3. Step your back leg forward to meet the front and return to starting position.
  4. Perform for 30 secs on one side, then repeat on the other side.