This is the Session B workout from the Low Impact Full Body plan. It trains Chest, Quads, Glutes and Core across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Push Up on Knees while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest about a minute on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Push Up on Knees | 3 × 10 |
 Lateral Step Up | 3 × 10 |
 Fire Hydrant | 3 × 12 |
 Dead Bug | 3 × 12 |
 Clamshell | 3 × 12 |
 Bird Dog | 3 × 10 |
