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28 Day No Jumping - Low Impact Program

28 Day No Jumping - Low Impact Program

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28 Day No Jumping - Low Impact Program
  • 30 Minute Intermediate One Dumbbell Workout - NO JUMP #01
    31:10
    30 Minute Intermediate One Dumbbell Workout - NO JUMP #01

    30 Minute Intermediate One Dumbbell Workout - NO JUMP #01

    Equipment Needed: Dumbbells
    Level: Intermediate
    Calories Burned: 450
    Weights Used: 15lbs [6.8kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Clap Pull Step-Backs
    02 - Standing Twists
    03 - S2S Squats
    04 - OH Side Lunge Taps
    05 - Windmill Taps
    06 - Ham Scoop Swings

    01 - ISO Hammer Curl Ste...

  • 30 Minute COMPLETE Upper Body Workout - NO JUMP #02
    31:09
    30 Minute COMPLETE Upper Body Workout - NO JUMP #02

    30 Minute COMPLETE Upper Body Workout - NO JUMP #02

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 309
    Weights Used: 15-20 lbs [7-9 kg]

    Workout Breakdown:

    Warm-up:
    01 - Chest Fly Steps
    02 - Standing Twists
    03 - Expanding Shoulder Swings
    04 - Modified Push-ups
    05 - Rocking Rainbow Threaders
    06 - Wrist Stretch

    01 - Dbl H...

  • 30 Minute Small Space Low Impact HIIT with Weights - NO JUMP #03
    31:18
    30 Minute Small Space Low Impact HIIT with Weights - NO JUMP #03

    30 Minute Small Space Low Impact HIIT with Weights - NO JUMP #03

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 303

    Workout Breakdown:

    Warm Up
    01 - Butt Kick Pulls
    02 - Step Jacks
    03 - Standing Twists
    04 - S2S Squats
    05 - The Windmill
    06 - S2S Lunges

    Workout
    01 - 1-2 Half Juggler Taps
    02 - RDL Pulse Press
    03 - S2S Squat Curls
    04 - ...

  • 30 Minute Intermediate Hi Low Abs Workout - NO JUMP #04
    31:08
    30 Minute Intermediate Hi Low Abs Workout - NO JUMP #04

    30 Minute Intermediate Hi Low Abs Workout - NO JUMP #04

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 270

    Workout Breakdown:

    Warm-up

    01 - Alt Pump Curls
    02 - Lawnmower Switches
    03 - Half & Half Push-ups
    04 - 3-Way Lunges L
    05 - S2S Goblet Squats
    06 - 3-Way Lunges R
    07 - Shin Grabbers
    08 - Butterfly Sit-ups
    09 - Bicycles
    10 ...

  • 30 Minute Low Impact No Equipment Circuits - NO JUMP #05
    31:13
    30 Minute Low Impact No Equipment Circuits - NO JUMP #05

    30 Minute Low Impact No Equipment Circuits - NO JUMP #05

    Equipment Needed: No Equipment + Mat
    Level: Advanced
    Calories Burned: 335

    Workout Breakdown:

    Warm-up

    Circuit 01 (2x):
    01 - 180 Hook March
    02 - Shuffle Tap Step-Downs L
    03 - Side Lunge Ab Twists L
    04 - ISO Dive-Bombers
    05 - Tri-Jab Squat Taps
    06 - Shuffle Tap Step-Downs R
    07 - Side Lunge Ab Twi...

  • 30 Minute No Repeat Lower Body Workout - NO JUMP #06
    31:35
    30 Minute No Repeat Lower Body Workout - NO JUMP #06

    30 Minute No Repeat Lower Body Workout - NO JUMP #06

    Equipment Needed: Dumbbells + Mat
    Level: Beginner-Intermediate
    Calories Burned: 330

    Workout Breakdown:

    Warm-up

    01 - In & Out Goblet Squats L
    02 - F2B Lunges L
    03 - ISO Lateral Lunges L
    04 - Half Whole Deadlifts
    05 - In & Out Goblet Squats R
    06 - F2B Lunges R
    07 - ISO Lateral Lunges R
    08 - S...

  • 30 Minute Full Body Deep Stretch & Recovery - NO JUMP #07
    31:23
    30 Minute Full Body Deep Stretch & Recovery - NO JUMP #07

    30 Minute Full Body Deep Stretch & Recovery - NO JUMP #07

    Equipment Needed: No Equipment + Mat
    Level: Beginner-Intermediate
    Calories Burned: 148

    Workout Breakdown:

    01 - Cat-Cow
    02 - Modified Sun Flow
    03 - World's Best Stretch L
    04 - World's Best Stretch R
    05 - Winding Child's Pose
    06 - Side Stretch L/R
    07 - F2B Wrist Stretch
    08 - Kneeling Shoulder ...

  • 40 Minute METCON Strength w/ Weights - NO JUMP #08
    41:25
    40 Minute METCON Strength w/ Weights - NO JUMP #08

    40 Minute METCON Strength w/ Weights - NO JUMP #08

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 585
    Weights Used: 20 lbs [9 kg]
    Intervals: 40/20

    Workout Breakdown:

    Warm-up
    01 - Back Pull Butt Kicks
    02 - Standing Twists
    03 - S2S Hurdle Steps
    04 - Side Lunge Taps
    05 - Ham Scoop Swings
    06 - Walk-Outs

    01 - Dbl C...

  • 35 Minute ABAB Upper Body Upgrades - NO JUMP #09
    36:06
    35 Minute ABAB Upper Body Upgrades - NO JUMP #09

    35 Minute ABAB Upper Body Upgrades - NO JUMP #09

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 414

    Workout Breakdown:

    Warm-up

    01 - Alt DB Curls
    02 - Stacked Foot Push-ups
    03 - Arch Curls
    04 - Push-up Flings
    05 - TYAs
    06 - Kneeling Rows
    07 - Back Fly Curl Press
    08 - Heavy Kneeling Rows
    09 - Pike-Tap Push-u...

  • 35 Minute Low Impact Small Space Workout - NO JUMP #10
    36:19
    35 Minute Low Impact Small Space Workout - NO JUMP #10

    35 Minute Low Impact Small Space Workout - NO JUMP #10

    Equipment Needed: No Equipment
    Level: Intermediate
    Calories Burned: 517
    Weights Used: None

    Workout Breakdown:

    01 - Hug & Love Drives
    02 - 2x Slanted Jacks
    03 - Hacky Tap Squats
    04 - Side Lunge Reach-Ups
    05 - Beast Mode Threaders
    06 - Jack Swing Step Backs
    07 - Strike Down Twist Reach L
    08 - S...

  • 30 Minute Standing Full Body Strength - NO JUMP #11
    31:39
    30 Minute Standing Full Body Strength - NO JUMP #11

    30 Minute Standing Full Body Strength - NO JUMP #11

    Equipment Needed: Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 452
    Weights Used: 20 lbs [9 kg]

    Workout Breakdown:

    Warm-up

    01 - Hugs & Love
    02 - L2R Lunge Tap Squats
    03 - Bullet Time Swings
    04 - The Windmills
    05 - Open Close Gate Steps
    06 - Ham Scoops

    Workout:
    01 - Alt Floor Snat...

  • 30 Minute Intermediate Stepping Cardio Workout - NO JUMP #12
    31:17
    30 Minute Intermediate Stepping Cardio Workout - NO JUMP #12

    30 Minute Intermediate Stepping Cardio Workout - NO JUMP #12

    Equipment Needed: No Equipment
    Level: Intermediate
    Calories Burned: 382

    Workout Breakdown:

    Warm-up

    01 - Base Step
    02 - S2S Push Off Step
    03 - Strike-up Step
    04 - Back Pull Step
    05 - Dbl Side Knee Step
    06 - Toe Tap Step L
    07 - Dbl Side Knee Step
    08 - Toe Tap Step R
    09 - S2S Front Jab March
    1...

  • 30 Minute Hams, Quads & Glutes Legs Workout - NO JUMP #13
    31:32
    30 Minute Hams, Quads & Glutes Legs Workout - NO JUMP #13

    30 Minute Hams, Quads & Glutes Legs Workout - NO JUMP #13

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 415
    Weights Used: 20 lbs [9 kg]

    Workout Breakdown:

    Warm-up:
    01 - Dbl Open Gate Squats
    02 - Side Lunge Ham Taps L
    03 - OH Rev Lunge
    04 - Side Lunge Ham Taps R
    05 - Kang Squats
    06 - Rev Sumo Squat Turns

    Workout:
    01 - DB Cur...

  • 30 Minute Full Body Deep Stretch & Recovery - NO JUMP #14
    31:17
    30 Minute Full Body Deep Stretch & Recovery - NO JUMP #14

    30 Minute Full Body Deep Stretch & Recovery - NO JUMP #14

    Equipment Needed: No Equipment + Mat
    Level: Beginner-Intermediate
    Calories Burned: 78

    Workout Breakdown:

    01 - Modified Sun Flow
    02 - Light Hug Knees
    03 - Pull In Knees L
    04 - Pull In Knees R
    05 - Happy Baby
    06 - Halfy Baby L
    07 - Halfy Baby R
    08 - World's Best Stretch L
    09 - Rev Shoulder Stre...

  • 40 Minute Light Weight Metcon Strength - NO JUMP #15
    41:31
    40 Minute Light Weight Metcon Strength - NO JUMP #15

    40 Minute Light Weight Metcon Strength - NO JUMP #15

    Equipment Needed: Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 616
    Weights Used: 15lbs [6.8kg]
    Intervals: 40/15

    Workout Breakdown:

    Warm-up
    01 - Hugs & Loves to Drives
    02 - Sunrise Squats
    03 - Side Lunge Taps
    04 - Hinged T-Spine Twists
    05 - Inchworms
    06 - World's Best Stretch

    01 - T...

  • 30 Minute Upper Body Load & Hold Strength - NO JUMP #16
    31:32
    30 Minute Upper Body Load & Hold Strength - NO JUMP #16

    30 Minute Upper Body Load & Hold Strength - NO JUMP #16

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 321
    Weights Used: 20 lbs [9 kg]

    Workout Breakdown:

    Warm-up:
    01 - F2B Shoulder Swings
    02 - Shoulder Stretch Hugs
    03 - Standing Twist
    04 - Walkouts
    05 - Modified Push-ups
    06 - Alt Best Stretch

    Workout:
    01 - Biceps Curls
    01 ...

  • 40 Minute Full Body Knee-Friendly Workout - NO JUMP #17
    41:32
    40 Minute Full Body Knee-Friendly Workout - NO JUMP #17

    40 Minute Full Body Knee-Friendly Workout - NO JUMP #17

    Equipment Needed: Dumbbells + Mat + Wall/Support
    Level: Intermediate
    Calories Burned: 462
    Weights Used: 20 lbs [9 kg]

    Workout Breakdown:

    Warm-up
    01 - Back Pull Butt Kicks
    02 - Standing Twists
    03 - S2S Hurdle Steps
    04 - The Windmill
    05 - Ham Scoops
    06 - Walk-Outs

    Workout:
    01 - Dual Swing Pres...

  • 30 Minute Intermediate No Jump Pump Strength - NO JUMP #18
    32:30
    30 Minute Intermediate No Jump Pump Strength - NO JUMP #18

    30 Minute Intermediate No Jump Pump Strength - NO JUMP #18

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 350
    Weights Used:

    Workout Breakdown:

    Warm-up

    01 - DB Squat Thrusters
    02 - Renegade Rows
    03 - DB Pull-Overs
    04 - Russian Twists
    05 - 1-2 Tuck Crunch
    06 - Side Back Lunge Drives L
    07 - Staggered RDLs L
    08 - Rev Lunge Curl...

  • 30 Minute Low Impact High Sweat Workout - NO JUMP #19
    31:58
    30 Minute Low Impact High Sweat Workout - NO JUMP #19

    30 Minute Low Impact High Sweat Workout - NO JUMP #19

    Equipment Needed: No Equipment
    Level: Intermediate
    Calories Burned: 328

    Workout Breakdown:

    Warm-up

    01 - Brisk Heel Taps
    02 - S2S Dbl Shuffle Taps
    03 - Tap Ab Twists
    04 - Gecko Push-ups
    05 - Agility March
    06 - Side Lunge Ab Twists L
    07 - 180 Hook March
    08 - Side Lunge Ab Twists R
    09 - Pike-Back...

  • 35 Minute Lower Body Butt Bands and Abs Workout - NO JUMP #20
    36:28
    35 Minute Lower Body Butt Bands and Abs Workout - NO JUMP #20

    35 Minute Lower Body Butt Bands and Abs Workout - NO JUMP #20

    Equipment Needed: Dumbbells + Yoga Block + Mini Bands + Mat
    Level: Intermediate-Advanced
    Calories Burned: 463

    Workout Breakdown:

    Warm-up

    01 - S2S Grounded Tube Walks
    02 - Hi-Low Goblet Squats
    03 - Standing Band Kick-Backs L
    04 - DB Elevated Lunges L
    05 - Standing Band Kick-Backs R
    06 - DB E...

  • 30 Minute Full Body Deep Stretch & Recovery - NO JUMP #21
    31:30
    30 Minute Full Body Deep Stretch & Recovery - NO JUMP #21

    30 Minute Full Body Deep Stretch & Recovery - NO JUMP #21

    Equipment Needed: No Equipment + Mat
    Level: Beginner-Intermediate
    Calories Burned: 105

    Workout Breakdown:

    Warm-up

    01 - Cat Cow
    02 - Twisting Child's Pose
    03 - Side Stretch L/R
    04 - Alt Scorpion Twists
    05 - Seated Glutes Stretch L
    06 - Seated Trunk Twists L
    07 - Seated Glutes Stretch R
    08 - ...

  • 40 Minute Full Body Intermediate One Dumbbell Workout - NO JUMP #22
    41:30
    40 Minute Full Body Intermediate One Dumbbell Workout - NO JUMP #22

    40 Minute Full Body Intermediate One Dumbbell Workout - NO JUMP #22

    Equipment Needed: Dumbbells
    Level: Intermediate
    Calories Burned: 521
    Weights Used: 15lbs [7kg]
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Standing Twists
    02 - High Reach Lunge Taps
    03 - S2S Cactus Squats
    04 - Jefferson CARs
    05 - Hug & Love Drives
    06 - Hip Circles

    01 - ISO DB Swings
    02 -...

  • 35 Minute Complete Upper Body PUMP Workout - NO JUMP #23
    36:06
    35 Minute Complete Upper Body PUMP Workout - NO JUMP #23

    35 Minute Complete Upper Body PUMP Workout - NO JUMP #23

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate-Advanced
    Calories Burned: 401

    Workout Breakdown:

    Warm-up

    01 - Dbl High Pull Curl
    02 - In & Out Mowers L
    03 - Uneven Push-ups L
    04 - DB Pull-Overs
    05 - Dbl High Pull Curl
    06 - In & Out Mowers R
    07 - Uneven Push-ups R
    08 - DB Pull-Overs
    09...

  • 35 Minute Full Body Low Impact No Equipment Workout - NO JUMP #24
    36:42
    35 Minute Full Body Low Impact No Equipment Workout - NO JUMP #24

    35 Minute Full Body Low Impact No Equipment Workout - NO JUMP #24

    Equipment Needed: No Equipment + Mat
    Level: Intermediate-Advanced
    Calories Burned: 489

    Workout Breakdown:

    Warm-up

    01 - Side Jab Abs L
    02 - S2S Ground Worms
    03 - Side Jab Abs R
    04 - S2S Grounded Burpees
    05 - ISO Dive-Bombers
    06 - 1-2 Tap Crunch
    07 - Seated Corenadoes
    08 - Tri-Strike Switch
    09 ...

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