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NEW 4-Week Program: FB Low Impact Round 3

FB Low Impact Round 3

FB Low Impact Round 3 Build Strength & Burn Fat in 40 Minutes or Less

30 Min/Day • 4 Weeks
  • Daily Duration Avg. 30 Minutes
  • Min. 16 Minutes
  • Max. 40 Minutes
  • Body Focus Total Body
  • Training Type Balance/Agility, Cardiovascular, HIIT, Low Impact, Pilates, Strength Training, Stretching/Flexibility, Yoga, Mobility
  • Equipment Dumbbell, Mat

Overview

Our newest 4-week FB Low Impact Program will help you build total body strength, muscle, endurance, and burn fat - all without jumping to keep things joint-friendly. Low impact does not mean easy! With all but two workouts being a level 3 or less in difficulty, these workouts are scalable for many fitness levels. 

Who is this program for? 
This program is for those interested in low-impact workouts that are easy on the joints, for those who live in housing where they'd like to keep the noise down, or anyone who simply prefers this gentler yet high-intensity training approach. The workouts in this program will appeal to and be scalable by many fitness levels. Here is a breakdown of workout difficulties:

Level 2 - 3 workouts
Level 3 - 19 workouts
Level 4 - 2 workouts

In total, 24 workouts will be completed across 4 weeks with 6 workouts each week and a 7th day for full rest. Remember that this programming can be spaced out far longer than 4 weeks. Listen to your schedule and your body to decide what cadence feels good for you. No matter your pace, these workouts are designed to be done in chronological order.

What to expect
All workouts are completed in 40 minutes or less, ranging from 16 to 40 minutes, with an average of 30 minutes/day. The predominant training type is strength training with cardio being the next most prevalent and many opportunities to improve mobility and flexibility. Pilates and yoga also make their appearance. Here is the workout split that's followed each week:

Lower Strength (days 1, 8, 15, 22) 
Upper Strength (days 2, 9, 16, 23) 
Mobility or Core (days 3, 10, 17, 24)
Cardio or Cardio Core (days 4, 11, 18, 25)
Total Body Strength (days 5, 12, 19, 26)
Active Recovery (days 6, 13, 20, 27)
Rest/Nothing (days 7, 14, 21, 28)

Weeks where Mobility is completed, Cardio Core will be completed the next day, and weeks where Core is completed, a Cardio-focused workout will be completed the next day. You will come across some exercises in these workouts that appear higher-impact or have "light jumping" (aka: bouncing, slight hopping). Feel free to take advantage of that extra challenge or follow the modification that's provided! 

Equipment needed
To get the most out of these workouts, you'll want a range of dumbbells and a mat to use. These are the only 2 required pieces of equipment.

This program was built by Erica and features the following trainers: Erica, Tasha, Nicole, Brian, Kayla, Amanda, Kelli, Patrice, and Marina.

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