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    Many adults are hindered by past injuries that can make it hard to jump right into a workout regimen. Or, maybe it’s just been awhile since you’ve attempted any type of regular workout, perhaps because you've tried and failed several times before. If that’s the case, the gym can be an intimidating place to hop right into things.

    It’s reasons like this, but particularly the physical ailments, that Marcelo Vignali, 47, developed a vigorous exercise routine targeting all the core muscle groups, while avoiding the sometimes harsh impact of jumping, jarring and load bearing on the body’s muscles and joints that usually come along with it. To help you understand just how low impact these exercises are, consider the source. Vignali has had to work his way through two back surgeries, scoliosis, stenosis, ankylosing spondylitis and arthritis. So, in an attempt to avoid any more injuries while still staying in great shape and getting results you'll feel the next morning, Vignali came up with a routine utilizing stations, a minute timer and little to no added weight to accomplish such a feat. He calls it the 60/10 Cross Fit Power Glide.

    The routine consists of various cross fit exercises and the interval timer system used by BodyRockTv. It's very simple and goes like this: Choose 10 exercises from the list provided in the following slides (Note: For beginners and those who haven’t worked out in some time, it is perfectly fine and even recommended that you start with only 5-7 stations). Provide yourself ample space for each exercise. It helps to think of each exercise as a station, especially if you are going to do the workout with a partner or partners (which is also perfectly fine and even encouraged, as you will help motivate each other). Using a clock or stopwatch, begin your first exercise, and go at it as hard as you can/do as many reps as you can for a minute (be sure to count how many you do, so you can try to beat that number next time). Once the minute is up, give yourself 10 seconds to move on to the next exercise/station, then begin again for one minute. Repeat this process until you have completed all ten stations, then give yourself a minute and 20 seconds water break (a minute break plus the two 10-second station changing intervals) before starting the process again. You will want to repeat the entire process 2 to 5 times depending on your skill set. Do this routine every day at least 5 times a week (or 3 for beginners and try to work your way up to 5), and try to change it up daily, using a different combination of the exercises provided.

    This gallery focuses on cardio exercises that involve little to no weights or equipment, but future posts will start looking at routines that do. We will also eventually post routines targeting specific areas of the body, such as shoulders, arms, chest, abs and legs. This one is a bit of a mixed bag for beginners and those looking to get themselves back into shape without moving too quickly into it. And don’t be fooled by the fact that this is a men’s website; it’s a great workout for women, too!

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    Exercise #1 - Mountain Climbers

    Equipment Needed: None

    Muscles Targeted: Core, shoulders

    Description: Get in a plank position like you are about to do a push-up. Lift one knee to your chest, put it back down, switch legs and repeat as fast as you can, taking breaks only when you absolutely need to. It helps to have padding under you hands. Half foam rollers work best to keep your hands on while doing this workout. If you are having problems with the impact of having to step quickly, try cutting two 8"x12" pieces of carpet, and placing them underneath your feet. In that way, you can slide your feet back and forth instead, simply gliding your way to fitness.

  • HoopsEducation via Youtube
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    Exercise #2 - Tiptoe in place while shadow punching

    Equipment Needed: None

    Muscles Targeted: Calves, shoulders

    Description: Run in place on your tiptoes. At the same time, punch or slap the air in front of you as if you were hitting a punching bag. Keep the elbows bent, however, as these aren’t full, hard punches. If you have access to a punching bag for this exercise, use it. But don’t fret if not. This is similar to a basketball drill known as "foot fire."

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    Exercise #3 - Burpees

    Equipment Needed: None

    Muscles Targeted: Quads, shoulders, pecs

    Description: Start in a standing position. Jump as high as you can with your arms extended upward. When you land, crouch down, extend your legs behind you, do a push-up, bring your legs back in and jump again with your arms extended upward. Repeat until time runs out. If you have trouble jumping, replace the jump with a step to the right, and then a step to the left.

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    Exercise #4 - Elastic Band/Dumbbell Curls

    Equipment Needed: Elastic Band or Dumbbells (light weight)

    Muscles Targeted: Biceps

    Description: This is a simple exercise without much explanation needed. If you are using an elastic band, place the center of the band underneath both feet while you grab an end of the band in each hand. Do as many curls as you can in a minute, fully extending your arms down each time before pulling back up. Do the same thing if you are using dumbbells. You can do these curls alternating hands or both at once. Your call. If you happen to be working out at home and don’t have elastic bands or dumbbells lying around, get creative. Try using laundry detergent bottles or plastic gallon containers filled with water or sand. Just try to make sure they weigh the same amounts and don’t get so creative with objects around your home that you hurt yourself. If you have trouble with load bearing exercises due to a compressed disk in your back, the elastic bands are the safer option.

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    Exercise #5 - Crunches (using diamond method)

    Equipment Needed: None

    Muscles Targeted: Upper abs

    Description: Hopefully everyone knows what a crunch is, but the diamond method is a slight variation on it, as you pick a spot on the ceiling/in the sky and make a diamond shape surrounding it with your hands. Push up toward that spot as far as you can and come back down, but do NOT rest or relax in the down position. Repeat for a minute. This method prevents you from using your arms as leverage, making sure you are using your abdominal muscles more effectively. If you are doing it correctly, your abdominal muscles will tire right away.

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    Exercise #6 - Jump Lunges

    Equipment Needed: None

    Muscles Targeted: Quads, hamstrings, glutes

    Description: Keeping your hands either out in front of you like Superman or at your sides with your elbows bent and your fists pointing upward, get into a kneeling position with one leg in front of you and bent at the knee, and the other stretched out behind you. Jump and switch the positions of your legs, with the opposite leg now bent in front of you and the other stretched out behind you. Repeat as many times as you can in a minute. For added resistance, if you have a medicine ball lying around, you can hold it out in front of your chest. With this exercise especially, make sure you have stretched your legs well, as there is a risk of pulling a hamstring if you do move too quickly (not to discourage you from working as hard as you can, just be careful).

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    Exercise #7 - Planked Lawnmower Pulls

    Equipment Needed: Dumbbell and a platform

    Muscles Targeted: Lats, core

    Description: Again, if you don’t own a dumbbell and aren’t exercising at a gym, use a detergent bottle or plastic gallon container if possible. Using a bench, chair, couch, bed or some other platform at least a foot and a half off the ground, get in a planked, push-up position with both hands on the platform. Grab your weight with one hand and pull it up to your side 10 to 20 times, all while keeping your back as straight as possible. Once you do 10 to 20, switch hands and repeat until time runs out.

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    Exercise #8 - Planked Leg Lifts

    Equipment Needed: None

    Muscles Targeted: Core, glutes, shoulders

    Description: This exercise works best with a Bosu Ball (pictured) or bench, but neither are necessities. Basically, just get in a push-up position and lift one of your legs into the air as high as you can. Bring that leg back down and do the same wit the other leg. Repeat for one minute.

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    Exercise #9 - Tricep Dips

    Equipment Needed: A Platform

    Muscles Targeted: Triceps, shoulders (anterior deltoid)

    Description: Again, using a platform at least a foot and a half off the ground, place both hands on said platform, only this time have the front of your body facing away from it. Put your feet out in front of you as far as you can stand to (the more your knees are bent, the easier, yet less effective this exercise is) and dip your butt down toward the ground as far as you can, only using your arms. Do as many as you can for a minute.

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    Exercise #10 - Walking Push-Ups

    Equipment Needed: None

    Muscles Targeted: Core, shoulders, pecs

    Description: Give yourself plenty of open space for this exercise. It sounds easy enough, but it’s one of the most difficult in execution. Start by doing a normal push-up (you are welcome to do a knee push-up too if you aren’t the best at regular push-ups). After you have done one push-up, walk with your hands and feet still in the push-up position roughly five feet to your right. Do another push-up and walk five feet back to the left. Repeat this for one minute. If you must rest (and we assume most people will the first few times) try to at least keep in the planked, push-up position. Collapsing completely will do you no favors.

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    Exercise #11 - Squats

    Equipment Needed: None

    Muscles Targeted: Glutes, hamstrings, quads

    Description: This is another very easy exercise, but with variations on how you can do it. Put your hands out in front of you again like Superman and squat down as low as you can, sticking your buttocks out but keeping your back straight. Then, come back up and repeat. That is one way. If you have trouble with your knee joints, another method is the isometric squat. This is where you simply get in the squat position and hold it for one minute. It should look like you are sitting in an imaginary chair. This works even better balancing on a Bosu Ball, so if you have one, use it. The two variations of this exercise should not be used on the same day as they are much too similar to each other.

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    Exercise #12 - Jump Rope

    Equipment Needed: Jump rope (if available)

    Muscles Targeted: Calves

    Description: Obviously, if you have a jump rope, use it. If you don’t, though, just do the motions of it for one minute. It may look silly jumping an invisible rope, but it’s just as effective. Again, if you are having trouble with the impact of this exercise, try a gliding (jumping) jack. This is where you glide from one foot to the other, while going through the same motions as a jumping jack.

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    Exercise #13 - Planks

    Equipment Needed: None

    Muscles Targeted: Core

    Description: This is a very standard abdomen exercise. All you have to do is get into a push-up position, except this time, don’t stand on your hands; stand on your forearms. Keep your back straight and don’t stick your butt up in the air. You want your whole body straight for this one. Hold the position for one minute. Try not to do this on a hard surface if possible. Put some sort of mat or padding under you if you can.

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    Exercise #14 - Cross Unders

    Equipment Needed: None

    Muscles Targeted: Core, shoulders, glutes

    Description: This is one of the trickier exercises. Start in a push-up position. Bring your right leg underneath your left leg, then flip your body into a crabwalk position. Kick your left foot upward and touch your toe with your right hand. Do the same with your right foot and left hand. Then bring your left foot underneath your right leg and flip back into a push-up position. Repeat. Try to occasionally switch directions (i.e. from the push-up position, bring your left leg underneath your right leg and do the opposite of what you did before). This way you work your body out more evenly. This routine targets the body’s core muscles without any impact at all.

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    Exercise #15 - Dive Bomber Push-Up

    Equipment Needed: None

    Muscles Targeted: Pecs, core, shoulders

    Description: Not just your average push-up, dive bombers incorporate a bit of yoga into them. Start out in a downward dog position. From here, run your nose as close to the ground as you can using only your arms to move you until you end up in an upward dog position. From here, again run your nose as close as you can to the ground as you make your way back to the downward dog position. Lather, rinse, repeat. Seriously, you’ll probably need a shower after this puppy.

    Final notes:

    Keep in mind that while these exercises are low impact, they are exhausting, so pace yourself starting out, and you will see improvements as the weeks go by. Also feel free to incorporate more than ten stations as your cardio increases over time.

    Remember, always consult a physician before starting any exercise regiment, and immediately stop any exercise routine if you are feeling faint, lightheaded or are experiencing any tightness in the chest or shortness of breath. The 60/10 Cross Fit Power Glide was developed as a means of minimizing impact, jarring or injury associated with many exercise routines.