Day 8 - 21 Day Workout

Follow the warmup routine before shifting to the basic low impact cardio routine.

This will get your heart rate up while keeping the exercises at a low impact level.

The first move is a simple basic side step.

Just stepping from side to side.

You can stay upright while you step or you can get a little bit lower to engage the front of the legs a little bit more.

The bigger the movements, the harder your heart is working.

So get those movements really big and let's make this a great cardio workout.

Next it's time to recover and for this one you're going to do high knees.

Just a march in high knees because remember this is lower impact exercise.

The next exercise is going to be a high knee pull.

Remember, big movements get your circulation going, get your heart rate up.

But also work to your own ability level.

If you're not quite ready for those big movements, just make the movements a little smaller.

This time for the recovery march, you're going to just keep the legs nice and low, but do big arm movements. Remember, for recovery, you can just stop if that's what feels best for you.

Or you can hydrate.

Modified jumping jacks are next.

With your feet are together, and your arms together, you're going to step out and back in.

This is great because the modified jack eventually progresses into half jacks and then full jacks, taking it one step at a time.

Starting with simple low impact moves and then building up from there.

Time for a little recovery again.

If you want to keep your heart rate nice and steady, just go ahead and get those knees up high with big arm movements, remembering to breathe.

Next are heel tap backs which are great for working on your balance, but also working the muscles in the back of your legs, your hamstrings.

They are one of the biggest muscles in the body, going right from your glutes all the way down to your knees.

This exercise really engages the back of the body.

And you're working your arms at the same time.

You can add a little hop in your step, and remember to breathe.

Back to the active recovery march.

Knees up, really drive the arms.

This next exercise gets you on the move.

Step forward and jog back.

Big step forward, and jog back.

This is getting a little bit more dynamic but still pretty low impact, as you're starting to pick up the pace a little, making that cardio workout a little bit more challenging.

If you're not ready for the jog back you can just step forward and step back.

Back to active recovery, march it out, breathing in through the nose, and breathing out through the mouth.

Let your heart rate slowly come back down.

That's your low impact cardio done. I hope you feel great and I hope you come back and do it again.