Slow Jam with Rob

Workout duration: 30 minutes

Time to take it slow with this low impact, low intensity workout from Rob. It’s perfect for a slow Sunday, and is designed for older adults or anyone recovering from an injury.

Do I need equipment? 

  • Chair.
  • Rolled up towel.

What is the workout?

Warm up

  • Neck rotations
  • Shoulder shrugs
  • Arm circles
  • Hip rotation
  • Leg swings
  • Calf raises
  • Heel Flicks
  • High Knees


Each exercise will have an exercise option as well as an alternative for to make it easier or harder depending on your ability. 

  • 2 x 10 squat / sit to stand / weighted squat
  • 2 x 10 underhand row with overhead raise / seated underhand row with over raise / narrow stand weighted underhand row w/ overhead raise 2x10
  • 2 x 10 push up / wall or elevated push up / push up with shoulder taps
  • 2 x 8 towel or object woodchop / seated woodchop / split stance woodchop