Low-Impact Conditioning

The moves

• Brisk march — March on the spot with purpose. Easier: Slow the pace and shrink the arm swing.
• Step jack — Step one foot out to the side as your arms float up. Easier: Smaller steps, arms stay low.
• Side step + reach — Step wide to one side and reach across your body. Easier: Smaller steps, lower reach.
• Standing knee drive — Drive one knee up toward hip height. Easier: Lower the knee and slow down.
• Shadow boxing — Soft stance, hands up. Easier: Slower punches, march in place between them.
• Squat to reach — Sit into a shallow squat. Easier: Make the squat tiny — even a knee bend counts.
• Elevated mountain climber — Hands on a stable counter, body in a line. Easier: Standing knee drive — no support needed.
• Reverse lunge — Step one foot back, toes down. Easier: Make it a small supported step-back and hold a chair.

Every move has a standing version, and the timer runs 30–40 seconds per move with 20 seconds to breathe between. Used on Days 6, 12, 16, 23 of the program.

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