No-Jump (Quiet) Workout

No-Jump (Quiet) WorkoutIs it just me or does it seem like forever since I’ve posted a workout tutorial?? This is one of the workouts I mentioned a couple weeks ago in the My Week in Workouts post. In attempt to make a low(er) impact routine I could do while my knee was sore, I eliminated all exercises that involve jumping, leaping, etc.

No-jump workouts also come in handy when you’re trying to be quiet (maybe the rest of your household is still asleep) or you want to avoid thudding (maybe there are people in the apartment below you).

No-Jump Workout

Equipment I Used:

  • 25-lb kettlebell
  • 20-lb kettlebell
  • Exercise mat
  • Timer

You’ll go through the following circuit 5 times.

No-Jump (Quiet) Workout

  • 10 Downward Dog Push-Ups: If you practice yoga you’re probably familiar with this motion. For this push-up variation, start in a Down Dog position and dive downward, swooping up into Up Dog. If you have the upper body strength (I don’t quite yet), reverse the movement, swooping back into Down Dog. Otherwise, just return to the starting position.
  • 20 Kettlebell Swings: Start with kettlebell down between your legs and, using your arms as a pendulum, swing the bell to just above eye level by powering through with your hips and legs while keeping your core tight as you stand up straight. Swing back down and repeat. I used a 25-lb bell.
  • 50 Russian Twists: Sit with legs elevated, leaning slightly backwards, and twist your torso from right to left, bringing kettlebell from one side of your body to the other. I used a 20-lb bell and counted each twist as 1 rep (1,2,3; not 1,1,2,2,3,3).
  • 20 Kettlebell Swings
  • 30-sec Superman Flutter Kicks: Lay on your stomach with arms outstretched above your head. Lift legs and chest off the ground, engaging not just your back, but your glutes, too (squeeze that butt!). Flutter kick your legs and hands for 30 seconds, holding your chest and legs off the ground.

No-Jump (Quiet) Workout

 WEARING | top: Ellie // leggings: c/o Champion // sneakers: Nike Free Run +3

Are there times when you have to be quiet while working out at home? What are your go-to exercises? 


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  1. I like to use my exercise ball for quieter workouts. I have a few exercise ball books that I use along with some dumbbells. Sometimes I get tired of doing my dvd’s and just use my books for a week – I did this a couple of weeks ago and posted about it on my blog. It was a nice change.

  2. So excited to see a low impact workout! Do you have any recommendations on an alternative for the kettlebell swings? I love this workout, just don’t own a kettlebell…yet.

  3. Haha absolutely! When I work out in less social hours (pre-flat mates waking up!) I need to keep it down. This is perfect – I don’t have k-bells but I reckon I can adapt with my dumbbells. The downdog push ups look killer…

  4. Love this!! it will be useful this winter when I don’t want to go out to my garage to work out … thanks!

  5. I want that shirt! Love the colors

    • Have you checked out Ellie? They have a program that lets you get any top and bottom for only $50 a month–I just signed up and got that top and some cute leggings 🙂

  6. Awesome workout, love, love downward dog push ups!

  7. Good one visit our site for yoga training

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