Low Impact

Does this sound like you? You need workouts that require minimal equipment, are easier on your joints, and that don’t feel intimidating – and no, there’s nothing wrong with that! In fact, I LOVE that for you. That’s why we made our Low Impact program - for the women who crave workouts that are slower paced.

30-45 min

avg workout

8 weeks

Program length

Beginner

Difficulty

4 workouts per week
8-week weight lifting program that only requires a pair of dumbbells
Gym AND home compatible
Flexibility to complete it at your own pace for your own schedule
Demo videos for every single exercise
Progress tracking - keep track of the weight you’re lifting directly in the app, so you can actually see your progress
Beginner friendly - no prior experience needed
Designed to be gentle on your joints - no jumping or high impact movements

Includes:

Our Low Impact program is an 8-week program that you only need a pair of dumbbells for. That’s right – you can do it at the gym, at home, in a hotel, or even outside on a sunny day. This is a program that is easier on your joints, while still maximizing muscle definition and strength.

What's inside the program

You need a program that is gentle on your body, without sacrificing results

You need workouts that you can do from anywhere at any time

You're busy — work, family, life — and need something that actually fits into your real schedule

You simply don’t thrive with a high intensity program - you crave something softer

You want to lift weights, but need a starting point

If you nodded at any of that — you're exactly who Low Impact was built for.

sound
familiar?

Low Impact was made for you if...

xo, Chloe

I built this because..

Truthfully? My Bicah girls asked for it! I’m always listening to what our girls want out of Bicah and so many of you said “I need something that’s less intense”, so that’s what we gave you. While I love a burpee (serial killer trait, I know) most people don’t! This program is gentle on your body, which means it doesn’t include any jumping, yet it is still challenging on your muscles.

Get the results you want with the workouts you actually enjoy. Plus, this is a repeatable program you can do as many times as you’d like! If you’re tired of going into your workouts with anxiety about how difficult it will be, if it’s going to hurt your knees to do, or anything like that… you’re going to love this one.

Bicah Body — Your Week

Low Impact program

What a typical week looks like.

Four low impact workouts. Three rest days. Easy on the joints, effective on the results.

Workout day

Rest & recovery

Sun 01

Rest day

Recharge, stretch, or go for a walk. Recovery is part of the plan.

Mon 02

Workout 1

Lower Body

Glutes Quads Hamstrings

30–40 min

Gym + home options

Tue 03

Workout 2

Upper Body

Back Chest Arms

30–40 min

Gym + home options

Wed 04

Rest day

Let your body recover so you can show up stronger tomorrow.

Thu 05

Workout 3

Lower Body

Glutes Quads Hamstrings

30–40 min

Gym + home options

Fri 06

Workout 4

Upper Body

Back Chest Arms

30–40 min

Gym + home options

Sat 07

Rest day

You showed up four times this week. That's everything.

Your schedule, your rules. Move workout days around to fit your week — the only rule is you show up for all four. That's it.

An 8-week strength training program focused on low-impact, joint-friendly workouts. Includes 4 workouts per week using minimal equipment, demo videos, and progress tracking.

Yes. This program is beginner-friendly and designed to feel approachable while still being effective.

4 workouts per week, each lasting about 30–45 minutes.

Yes. All workouts can be done at home with just a pair of dumbbells.

You’ll get immediate access to the full program and can repeat it as often as you’d like.

Only a pair of dumbbells! Check out my Amazon list for some of my fave home equipment!

The answers to your FAQs

Don't take our word for it.

These are real Bicah Body members. Real schedules. Real lives. Real results.

Bicah Body

The first program that didn't make me feel like I failed when life got in the way. Three months in and I'm still going — and I actually enjoy it.

Ashley M.

Bicah Body member

"I just want to say I love this workout app. I used to do organized fitness classes 2-4 days a week and then I had my baby and became a SAHM and going to the gym for an hour just wasn't possible anymore. I decided to join in December and I look forward to the workouts every day. I can even do them while my son plays independently. Thank you for helping me get back into working out and making me a healthier mama to my son."

Anonymous

Bicah App Member

If you're feeling kind of discouraged like I was, because the scale didn't move & my clothes don't feel any different after the May challenge — KEEP GOING! And take the dang progress pics!! I didn't want to because I was certain nothing had changed, but once I put them side by side I see the slightest differences — progress IS progress!! I am so excited to keep going and do the summer challenge! You are doing great & any progress is moving forward!

Jaclyn Ferris

Low Impact member

Busy Body

"BUSY BODY COMPLETE 8 weeks of hard work and consistency and I'm in awe of the difference I see!!! I can literally feel the change in my arms being more toned and my stomach shrunk so much I could cry! I'm starting to fit back into some of my pre-babies pants and I feel stronger than I ever have in my life. Consider these my day 1 progress pics for Bicah Body because I'm hopping right into that next week and I am so excitedddd."

Cecelia Logue

Busy Body member

Home + gym options available | Beginner friendly | Cancel anytime

Ready to feel your best?

Try Bicah free for 7 days. All 7 programs, every feature, gym + home workouts included — no commitment, no pressure, no guilt. Ever.