What is Low Impact Strength with Kelsey? 

Low Impact Strength with Kelsey is designed to help you feel good physically and mentally. This program will help you to develop muscular strength and endurance with time-based and rep-based strength training you can do at home with just a pair of dumbbells. Low Impact Strength with Kelsey is a 18-week training program, with one additional foundation week to introduce you to the training style if you have never trained with Kelsey. This program is suitable for beginners and will help you develop muscular strength and endurance. You will maximise your training with minimal equipment as you learn fundamental movement patterns with weights.

Each week you will be required to complete the following goals:

• 2 x Resistance training sessions (3 available) 
• 2 x Cardio sessions
• 2 x Recovery sessions (Including 1 rest day)

How does Low Impact Strength with Kelsey work? 

Choose from three workout options a week that can be completed in 20 minutes.

• Lower Body Basics
• Full-Body Strength
• Upper Body & Core (optional) 

The program also includes two low-intensity cardio sessions to increase fitness, and a recovery session to improve mobility and flexibility.

What do the workouts involve? 

Kelsey's 20-minute Low Impact Strength workouts include two supersets before finishing with a circuit.

Supersets

Supersets contain two exercises focussed on a particular area of the body complete the specified number of reps for each exercise before having a short 30-second mid-circuit rest. The goal is to complete 3 rounds before taking a 40-second rest and moving onto the circuit.

Circuits

These circuits contain 3 exercises, that you will complete for 3 rounds. You will perform each exercise for 30 seconds, with a 30-second rest between each exercise and a 1-minute rest between rounds.

Warm-ups (3-5 minutes) 

Before each workout you will be provided with three optional warm-up options, we recommend warming up to prevent the risk of any potential injury. The three warm-up options you will be provided are; Cardio, Cardio & Movement and Movement, to prepare you for your workout. 

Cool-Downs (5 minutes) 
At the end of each workout, you will find cool-down sessions to help promote recovery, prevent injury, and improve flexibility. The cool-downs are optional, however, we recommend completing these sessions to get the most out of your workout. 

The program also includes two low-intensity cardio sessions to increase fitness, a recovery session to improve mobility and flexibility as well as a rest day. 

What equipment do I need to complete Low Impact Strength with Kelsey? 

Low Impact Strength with Kelsey will help you feel good physically and mentally with at-home training and all you will need is a set of dumbbells to complete this program. 

If you don't have dumbbells, you can swap the exercise for an alternative that requires no equipment using the exercise substitute feature now available in the app! 

How do I choose a weight that's right for me?

When it comes to selecting a weight for equipment, Kelsey always recommends starting small and increase in increments as your strength and confidence improves.

Select a weight that is a 7/10 difficulty (1 = very easy and 10 = maximum effort).

Want to trial a workout? Have a go at this free Low Impact Strength workout with Kelsey!