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. 

Low Impact

What's inside the program

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. 

Includes:

  • 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

Difficulty

Beginner

Program length

8 weeks

avg workout

30-45 min

try low impact for $0

Low Impact was made for you if...

sound
familiar?

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

You want to lift weights, but need a starting point

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

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

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

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

try free for 7 days

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.

I built this because..

xo, Chloe
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.

i'm ready to join low impact

The answers to your FAQs

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!

Home + gym options available | Beginner friendly | Cancel anytime

start 7 days free
Ashley M.
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.
AM
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."
AN
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!
JF
Jaclyn Ferris
Low Impact member
Jenna R.
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."
CL
Cecelia Logue
Busy Body member

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

Don't take our word for it.

start 7 days free

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

Ready to feel your best?

get 7 days for $0

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