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Interval Impact Workout!



Below is a simple cardiovascular and strength circuit that can be done at home!  You can make this workout as easy or as hard as you want.  If you are not able to perform impact activities, modify according to your needs.  *You can repeat this circuit 2-3 times or as you desire

Walking knee to chest stretch 10 reps each leg

Walking quadriceps stretch 10 reps each leg

Jog in place 1 minute

Wall push ups or regular push ups 15 reps

Jumping Jacks for 30 seconds

Sit-stand from chair 15 reps

Jog up/down the stairs 30 seconds

Tricep dips off step, bench, or chair 15 reps

Squat hops 10-15 reps

Hop onto first step, step off, 10 reps

Bicep curl and press (if you have dumb bells at home you can use them, if not, no worries) 15 reps

Jog in place (or fwd/bkwd 5’) 1 minute

Step ups on 1st step 15 reps on each leg

Split jumps 10-15 reps each leg

Balance on one leg 30 seconds (do on both legs)

High knees walking 15 reps each leg

Butt kicks walking 15 reps each leg


Author: Katie Cordery, PT


Omaha Physical Therapy Institute is an outpatient orthopedic and sports physical therapy clinic with it’s main location at 144th & Dodge and it’s secondary location inside of the Omaha Sports Complex on 144th & Giles.


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