This medium impact workout introduces more dynamic exercises and therefore will require a foundation of leg strength to reduce risk of any injury to hip, knee, and ankle joints. If you haven’t already, click here first to go through my low impact leg strength and cardio workouts.
Also, make sure that you warm up first. Click here to pick up the key points of wam up from my previous blog.
Here is the list of recommended exercises for the workout. Watch the video below for the technique demonstrations.
- Boxer shuffle
- Jumping jacks (with arm variations)
- Flutter kicks (with overhead press)
- High knees
- Side-to-side shuffle
- Start with 3 sets of each exercise.
- Each set should be 30 seconds.
- The length of recovery between each set should be determined by your level of fitness.
- To begin with a recovery time of 30 seconds should be about right, but as you get fitter, you can reduce this to 20 seconds, and then to 10 seconds.
- After that you can increase the exercise time to 45 seconds or even 1 minute.
Once you have completed these workouts several times you will have a foundation of dynamic strength, which will allow you to move on to the high impact leg strength and cardio exercises as long as you haven’t experienced any joint pain.
