Low Impact Legs, Bums And Tums Workout

Grab a chair and a complete 1 circuit of our Legs, Bums and Tums workout. Complete each exercise for 30 seconds, followed by a 30 second rest before moving on to the next exercise.

But before you start, make sure you warm up with James. Join in with the warm up video below!


Exercise 1: Calf Raises

  • Stand or Sit up straight and engage your calf muscles so that your heels rise up and you are on your toes.
  • Slowly release your heels back to the floor.
  • Repeat for number of repetitions
  • Optional: Use the edge of a step to make it harder, holding on to something for assistance.

Exercise 2: Flutter Kicks

  • Sit on the edge of your chair and lean back into the chair.
  • Rest your arms on the arm rest or by the side of the chair.
  • Engage your core muscles and raise your legs off the floor Kick your legs up and down, like you are swimming.
  • Each kick equals one rep aim to do 15 on each leg.

Exercise 3: Knee Tucks

  • Sitting on the edge of a chair rest your hands on the side of the chair, lean back into the chair and extend your legs fully.
  • Bend both legs and bring your knees towards your chest.
  • Hold for a second then fully extend your legs back out without touching the floor in a controlled manner.
  • Repeat keeping your back straight and upper body stable.
  • Option you can do this by bringing one leg in at a time.

Exercise 4: Abductors

  • Stand tall holding onto the wall or a chair for assistance.
  • Choose which leg you would like to work first and lift it up and straight out to the side as far as possible.
  • Pause, and then return your leg to the starting position.
  • Repeat for number of repetitions before switching to the opposite leg.

Exercise 5: Skaters / Curtsy Lunge

  • Start with your legs slightly wider than shoulder distance apart and arms at the sides.
  • Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle.
  • Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater or like you are doing a curtsy.

Exercise 6: Knee To Elbow

  • Sitting in a chair or standing, take your right elbow and twist your torso so that your elbow touches your left knee, while bending forward so you feel your abdominal muscles contract.
  • Return to an upright position and then repeat, taking the left elbow and bringing it down to the right knee.

Exercise 7: Side Bends

  • Sit/stand up straight, brace the abdominals, and keep the back straight, chest up, and eyes focused forward.
  • Gently begin to bend at your waist to the right hand side of your body, reaching as far down as you can with your hand.
  • Return to centre and repeat on the other side.
  • This exercise can also be done standing or by holding weights in both hands.

Exercise 8: Chair Assisted Lunges

  • Stand feet hip-width apart with your right side next to the chair back; lightly grip the top of the chair with one hand.
  • Pull your shoulders down and back.
  • Step your right leg straight back. Bend both knees to lower your body down toward the floor.
  • Make sure to not go lower than having both knees bend past 90-degree angles.
  • Press through your left heel as you reverse the motion and return to the standing position.
  • Repeat for reps, and then switch sides.

Exercise 9: Glute Kickbacks

  • Stand comfortably with your feet shoulder-width apart holding onto a chair or wall for assistance.
  • Balance on your left leg, and move your right foot so your toes are resting on the ground slightly behind and diagonal to your left foot, with your knee slightly bent.
  • Tighten your core, and kick your right leg back about eight inches behind you, tightly squeezing your glute.
  • Return your right foot to starting position, and then begin the next rep.
  • After your set is complete, switch legs and repeat.

Exercise 10: Incline Plank

  • Place your forearms on a seat of a chair or sofa.
  • Extend your legs out on to your tip toes, bringing your hips up to form a straight line from your shoulders to ankles (no sagging or bending).
  • Keep your weight on your forearms. Brace your core and squeeze your buttocks.
  • Hold the position for as long as possible building up to 1 minute.
  • Lower the angle of the position to make it harder.

Exercise 11: Squats

  • Standing with feet wider than shoulder-width apart, pointing your toes outward and stack your shoulders over your hips.
  • Bend your knees—allowing them to track over your toes—and slowly lower your hips toward the floor.
  • Drop down as far as what’s comfortable for you—or to where your thighs are parallel to the floor—then press through your heels and return to standing.
  • Keep your posture upright throughout the move. Repeat.

Exercise 12: Chair Cycle

  • Start by sitting in a sturdy chair.
  • Ease back into a comfortable position placing your hands on the chair for extra stability.
  • Lift both legs up and bend your knees. Make biking motions with your legs in a slow controlled manner.
  • Contract you abdominal muscles throughout the exercise.

Time to cool down!

Join in our short cool down video with James once you have finished your workout.