Low Impact with Kayla is a 14-week training program, including 4 Foundational weeks. Low Impact with Kayla features Kayla’s signature workouts, but without any jumping. 

In the Low Impact with Kayla foundational weeks, you will be provided with the following goals to work towards:

• 2 x Resistance training sessions (5 to choose from)
• 2 x Cardio sessions (3 available)
• 2 x Recovery sessions (including 1 x Rest day) (3 available)

As you progress to the subsequent weeks of the program, your goals will increase as follows:

• 3-5 x Resistance training sessions (5 to choose from)
• 2 x Cardio sessions (3 available)
• 2 x Recovery sessions (including 1 x Rest day) (3 available)

What do the workouts involve?

Full Body/Upper Body and Lower Body Circuit (26 minutes)

Each workout starts with a tri-set, followed by two supersets and a final circuit.

Tri-set  (5.5 minutes)
Consists of 3 timed-based exercises that are repeated for 3 laps. Each exercise is to be performed for 20-30 seconds, with a 5-second transition time and 20 seconds rest between laps. After completing lap 3, rest for 1 minute before starting the first superset. 

Supersets 1 & 2 (5 minutes)
Consists of 2 timed-based exercises that are repeated for 3 laps. Each exercise is to be performed for 40 seconds, with a 5-second transition time and 15 seconds between laps. After completing lap 3, rest for 1 minute before starting the second superset/final circuit. 

Circuit (7.5 minutes)
Consists of 3 timed-based exercises that are repeated for 5 laps. Each exercise is to be performed for 20 seconds, with a 10 second transition time and 10 seconds between laps. After completing lap 5, rest for 1 minute before starting the cool-down. 

Express Workouts (12-15 minutes)
Two Express workouts are available each week, Express Abs and Express Full Body! These are fast-paced lap-based workouts that run between 10-15 minutes. The workouts have three supersets, with 2 exercises each. Complete the exercise for the specified time and receive a 10-second transition between each exercise to move to the next exercise. You’ll have a 30-second rest break between circuits. 

Warm-Up
The warm-ups are time-based. Warm-ups include mobility exercises, dynamic stretches, and anaerobic exercise, to get you ready to go! It’s really important to warm up before your workout to prevent the risk of any potential injury!

For some great warm-up ideas and to learn more about the importance of incorporating a good warm-up into your routine, check out Kayla’s blog!

Cool Down
At the end of each Low Impact with Kayla workout, you will find a cool-down session to help promote recovery, prevent injury, improve flexibility, and promote even blood flow throughout your body.

Ready to get started? Kayla's shared a free Low Impact workout here!