Low Impact Strength: Complexes & Flow
Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.
78K views on YouTube · TIFF x DAN · October 2026
Low impact full body strength in three blocks, finished with a 90 second AMRAP.
- 39 min
- Dumbbells, Bench
- Beginner-Intermediate, Intermediate
- 32 moves
- Easier version shown
The workout
Warm up · 30s each, no rest
- Arm Swings
- Squat
- Good Morning + Reach
- Reverse Lunge + Rotation
- Pike Calf Stretch
- Controlled Mountain Climbers
Strength complexes · 40s work · 20s rest
- Suitcase Squat to Calf Raise
- Reverse Lunge to Curl
- Shoulder Press
- Single Arm Row · right, then left
- Hollow Hold Twist Chest Press / Twist Chest Press
- Lateral Lunge to Press · right, then left
- Glute Bridge Chest Press
Unilateral strength · 35s work · 25s rest
- B-Stance Squat to Rear Lunge · right, then left
- Single Arm Row to Tricep Kickback · right, then left
- Half Kneeling Curl to Press · right, then left
- Single Leg Deadlift · right, then left
- Dead Bugs
- Russian Twist to Press
Strength flow · 40s work · 20s rest
- 1½ Rep Goblet Squat
- Stiff Leg RDL to Upright Row
- Step Back Lunge to Front Raise
- Alternating Z Press
- Sumo Deadlift Partials
- Hammer to Wide Curl
- Gorilla Row
- Glute Bridge Pullover
- Overhead Tricep Extension
- Plank Row
Finisher · 90s AMRAP, repeat continuously
- Front Squat · 5 reps
- Overhead Press · 5 reps
- Squat to Press · 3 reps
Cool down · 6 stretches · 30s each
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