Low Impact Exercises

Welcome To The Beginner Workout

Welcome to our exercise course to help lower your blood pressure.

Regular physical activity makes your heart stronger.

A stronger heart can pump more blood with less effort.

If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure

We have designed this course into 3 parts:

  • Beginner
  • Intermediate
  • Advanced

We have also combined both strength training and cardio into the workout so you are not wasting any time.

There are 7 exercises in each which cover the entire body (chest, legs, back, arms. shoulders, abs) so by the end you’ve got yourself a full workout.

You’ll also be pleased to know you can do these exercises in the comfort of your lounge at the time you like.

Each routine takes less than 7 minutes so you don’t need hours in the gym or expensive equipment.  You can literally do each workout quickly in the morning without any interuption to your daily life.

With that said, enjoy the course and we look forward to helping you get your blood pressure under control.

Warm Regards

Chris Elmore
Personal Trainer
Naturopath Advisor

Beginner Monday Session

  • 10 Open Chest Flies
  • 10 Leg Raises (Front, Side & Back)
  • 10 Calf Raises
  • 10 Toe Touches
  • 10 Bicep Curls
  • 10 Walking On The Spot
  • 10 Arm Raises (Front, Side & Back)

Beginner Tuesday Session

  • 10 Toe Touches
  • 10 Leg Raises (Front, Side & Back)
  • 10 Bicep Curls
  • 10 Calf Raises
  • 10 Open Chest Flies
  • 10 Walking On The Spot
  • 10 Arm Raises (Front, Side & Back)

Beginner Wednesday Session

  • 10 Toe Touches
  • 10 Walking On The Spot
  • 10 Arm Raises (Front, Side & Back)
  • 10 Leg Raises (Front, Side & Back)
  • 10 Calf Raises
  • 10 Bicep Curls
  • 10 Open Chest Flies

Beginner Thursday Session

  • 10 Bicep Curls
  • 10 Open Chest Flies
  • 10 Leg Raises (Front, Side & Back)
  • 10 Toe Touches
  • 10 Calf Raises
  • 10 Walking On The Spot
  • 10 Arm Raises (Front, Side & Back)

Beginner Friday Session

  • 10 Toe Touches
  • 10 Leg Raises (Front, Side & Back)
  • 10 Calf Raises
  • 10 Open Chest Flies
  • 10 Walking On The Spot
  • 10 Arm Raises (Front, Side & Back)
  • 10 Bicep Curls

Welcome To The Intermediate

Welcome to our intermediate workout.

Each exercise combines both strength training with cardio to mazximize your training.

Each session is less than 7 minutes so it should not take up too much time in your day.

All you need to do is follow my lead with 30 seconds of training followed by 30 seconds of rest.

By the end, you’ll have a much syronger heart, you’ll exercise each body part and you’ll be on your way to a healthier, stronger you.

Let’s get started …


Chris Elmore
Personal Trainer
Naturopath Advisor

Intermediate Monday Session

  • Sit Ups
  • Push Ups
  • Squats
  • Lunges
  • Jogging
  • Burpees
  • Mountain Climbers

Intermediate Tuesday Session

  • Squats
  • Sit Ups
  • Mountain Climbers
  • Push Ups
  • Jogging
  • Lunges
  • Burpees

Intermediate Wednesday Session

  • Burpees
  • Sit Ups
  • Push Ups
  • Mountain Climbers
  • Jogging
  • Lunges
  • Squats

Intermediate Thursday Session

  • Mountain Climbers
  • Lunges
  • Burpees
  • Push Ups
  • Jogging
  • Sit Ups
  • Squats

Intermediate Friday Session

  • Burpees
  • Lunges
  • Mountain Climbers
  • Jogging
  • Push Ups
  • Sit Ups
  • Squats

Welcome To The Advanced Workout

Welcome to the advanced workout sessions.

As usual, there are 5 days we will be exercising and 2 days we be resting.

Each exercise is designed to target a specific muscle group, so by the end of the session, your entire body will be activated.

Remember all you need to do is follow my lead and train hard for 25 seconds, followed by 5 seconds of rest.

It may seem easy in the beginning, but trust me you’ll be gasping for breath towards the end.

Rest assured, this will get your heard rate pumping and as long as you stick to the routine, you will develop a stronger heat capable of pumping blood all over your body with a lot less effort – thus lowering your high blood pressure.

With that said … let’s get started!

Warm Regards

Chris Elmore
Personal Trainer
Naturopath Advisor

Advanced Monday Session

  • Sit Ups
  • Push Ups
  • Squats
  • Lunges
  • Jogging
  • Burpees
  • Mountain Climbers

Advanced Tuesday Session

  • Squats
  • Sit Ups
  • Mountain Climbers
  • Push Ups
  • Jogging
  • Lunges
  • Burpees

Advanced Wednesday Session

  • Burpees
  • Sit Ups
  • Push Ups
  • Mountain Climbers
  • Jogging
  • Lunges
  • Squats

Advanced Thursday Session

  • Push Ups
  • Lunges
  • Jogging
  • Mountain Climbers
  • Sit Ups
  • Squats
  • Burpees

Advanced Friday Session

  • Burpees
  • Sit Ups
  • Mountain Climbers
  • Jogging
  • Lunges
  • Squats
  • Push Ups
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