By Colin FosterUpdated November 2026
A full body dumbbell workout low impact enough for sensitive knees, hips or a bad back has to do three things well: train the whole body, keep both feet mostly on the ground, and let you progress without jumping or sprinting. This guide compares four options that fit those needs, from a home DVD program to a pool kit that uses water resistance instead of gravity. Selection was based on published specifications, brand reputation and the patterns owners commonly report, not on anything we tested ourselves.
Our top picks at a glance
- 1
TOP CHOICEBest overallCathe Friedrich PHA 3 Metabolic Low Impact Exercise DVD – A Full BodyView on Amazon - 2
Best for beginners on a trampoline-style programTRAMPOLINE WORKOUT FOR BEGINNERS: A Simple Guide To Safe Rebounding, LView on Amazon - 3
Best for sculpting legs and postureCathe Friedrich's Low Impact Turbo Barre Exercise DVD – Combines ElemeView on Amazon - 4
Best for joint-friendly resistance6 Pcs Water Aerobics Equipment Set Full Body Pool Exercise Kit, 2 AquaView on Amazon
Our Top Picks
| Product | Best for | Key feature |
|---|---|---|
| Cathe Friedrich PHA 3 Metabolic Low Impact DVD | Structured full body home sessions | Combined aerobic and strength blocks with low-impact modifications |
| Trampoline Workout for Beginners guide | Learning safe rebounding basics | Step-by-step low-impact and balance progressions |
| Cathe Friedrich’s Low Impact Turbo Barre DVD | Lower body shaping and posture work | Pilates, yoga and ballet-inspired movement with light cardio |
| 6 Pcs Water Aerobics Equipment Set | Joint-friendly resistance training | Aqua dumbbells plus adjustable ankle and wrist weights |
Cathe Friedrich PHA 3 Metabolic Low Impact Exercise DVD – A Full Body PHA Workout DVD – Use For Aerobic Conditioning and Strength
Cathe Friedrich PHA 3 Metabolic Low Impact Exercise DVD – A Full Body PHA Workout DVD – Use For Aerobic Conditioning and Strength
Best for: Structured full body home sessions
This suits someone who wants a guided, full body session with a clear sequence and does not want to plan their own circuits. It works well if you have a pair of dumbbells at home and want an instructor setting the pace.
Key specs
- Format: DVD workout program
- Focus: aerobic conditioning and strength, full body
- Impact level: low impact, with modifications for the cardio segments
Pros
- Covers upper body, lower body and core in one session
- Low-impact format keeps both feet largely grounded
- No gym membership or machines required
Cons
- Requires a DVD player or a way to play discs
- Intensity can be hard to scale down without experience
Bottom line: A strong pick for someone who wants a guided full body routine at home and is comfortable following an instructor.
TRAMPOLINE WORKOUT FOR BEGINNERS: A Simple Guide To Safe Rebounding, Low-Impact Exercises, Balance, And Full-Body Fitness
TRAMPOLINE WORKOUT FOR BEGINNERS: A Simple Guide To Safe Rebounding, Low-Impact Exercises, Balance, And Full-Body Fitness
Best for: Learning safe rebounding basics
This is aimed at a reader who is curious about trampoline training but wants to build confidence first. It is a written guide, so it suits people who prefer to read and practice at their own pace.
Key specs
- Format: beginner guide book
- Focus: safe rebounding, low-impact exercises, balance and full-body fitness
Pros
- Teaches low-impact rebounding progressions from the ground up
- Emphasizes balance and body control, not just movement volume
- Useful as a reference alongside any dumbbell routine
Cons
- Assumes you already own a trampoline or mini rebounder
- Written instruction only, with no live feedback on form
Bottom line: Best for beginners who plan to add a rebounder to their home setup and want clear, low-impact steps before trying anything more demanding.
Cathe Friedrich’s Low Impact Turbo Barre Exercise DVD – Combines Elements of Pilates, Yoga, and Ballet, With Some light Cardio – Devolp and Sculpt Strong Lean Legs
Cathe Friedrich's Low Impact Turbo Barre Exercise DVD – Combines Elements of Pilates, Yoga, and Ballet, With Some light Cardio – Devolp and Sculpt Strong Lean Legs
Best for: Lower body shaping and posture work
This fits someone who wants leg and posture work with controlled, low-impact movement. It leans more toward sculpting and stability than heavy strength, so it pairs well with a separate heavier session.
Key specs
- Format: DVD workout program
- Style: barre, blending Pilates, yoga and ballet elements
- Focus: legs, light cardio, controlled movement
Pros
- Very low impact, friendly to sensitive joints
- Builds balance, control and leg endurance
- Short-range movements suit tight schedules
Cons
- Less emphasis on heavy resistance than a dedicated strength program
- Upper body work is lighter than the lower body focus
Bottom line: Good for anyone who wants controlled leg and posture training that is easy on the joints, especially as a complement to dumbbell strength work.
6 Pcs Water Aerobics Equipment Set Full Body Pool Exercise Kit, 2 Aqua Dumbbells, 2 Adjustable Ankle/Wrist Weights, 2 Webbed Swim Gloves, Low Impact Aquatic Workout Gear
6 Pcs Water Aerobics Equipment Set Full Body Pool Exercise Kit, 2 Aqua Dumbbells, 2 Adjustable Ankle/Wrist Weights, 2 Webbed Swim Gloves, Low Impact Aquatic Workout Gear
Best for: Joint-friendly resistance training
This is for people who have pool access and want resistance training without the stress of landing movements. Water supports the body, so it can be a good option for those managing joint pain or recovering from injury, with medical clearance.
Key specs
- Pieces: 6 in the set
- Includes: 2 aqua dumbbells, 2 adjustable ankle/wrist weights, 2 webbed swim gloves
- Use: pool-based full body workouts
Pros
- Water resistance is gentle on knees, hips and the spine
- Adjustable weights let you change resistance between sessions
- Covers arms, legs and core with one kit
Cons
- Only useful if you have regular access to a pool
- Resistance is harder to measure precisely than with standard dumbbells
Bottom line: The right choice if you have a pool and want full body resistance that is very kind to joints.
Buying Guide
Impact level and foot contact
Low impact means at least one foot stays on the floor during most movements, and there is no jumping or landing with force. When you compare options, check whether cardio segments involve jumping, and whether modifications are shown. Keep your knees soft and your heels in contact with the floor when the program calls for it.
Good picks for this: Cathe Friedrich PHA 3 Metabolic Low Impact Exercise DVD, Cathe Friedrich’s Low Impact Turbo Barre Exercise DVD
Full body coverage
A full body routine should include at least one push, one pull, a lower body movement (squat or hinge), and core work. Aim for three to four sessions per week, with each session hitting all major muscle groups. If a program only trains legs or only the upper body, pair it with another session.
Good picks for this: Cathe Friedrich PHA 3 Metabolic Low Impact Exercise DVD, 6 Pcs Water Aerobics Equipment Set
Resistance type and progression
Progressive overload is what builds strength over time. With dumbbells, progress by moving to a heavier weight, adding reps, slowing the lowering phase or adding a set. With water or band-style resistance, progress by increasing the effort per stroke or using heavier accessories. Track your sets so you can see progress week to week.
Good picks for this: 6 Pcs Water Aerobics Equipment Set, Cathe Friedrich PHA 3 Metabolic Low Impact Exercise DVD
Equipment and space needs
Measure your floor space before buying. A standard dumbbell workout needs about a 6 by 6 foot clear area for squats, lunges and floor work. Rebounding needs a higher ceiling and a stable surface. Pool-based training requires access to a pool, which many home users do not have.
Good picks for this: TRAMPOLINE WORKOUT FOR BEGINNERS guide, Cathe Friedrich’s Low Impact Turbo Barre Exercise DVD
Format and learning style
Some people learn best from a guided video, others from a written plan. Video programs keep pace and show form, while written guides let you practice at your own speed. Consider how you will check your form if you train alone.
Good picks for this: Cathe Friedrich PHA 3 Metabolic Low Impact Exercise DVD, TRAMPOLINE WORKOUT FOR BEGINNERS guide
Durability and care
Look for sturdy construction and materials that tolerate sweat and repeated use. Water gear should be rinsed with fresh water after pool use to prevent chlorine damage. Dumbbells should be wiped down and stored off the floor to avoid rust. Check manufacturer care instructions for your specific product.
Good picks for this: 6 Pcs Water Aerobics Equipment Set, TRAMPOLINE WORKOUT FOR BEGINNERS guide
Intensity and recovery
Low impact does not mean low effort. Plan at least one rest day between full body sessions, and watch for soreness that lasts more than two or three days. If a movement causes sharp pain, stop and modify. Consult a physician or physical therapist before starting if you have joint, heart or back conditions.
Good picks for this: Cathe Friedrich’s Low Impact Turbo Barre Exercise DVD, Cathe Friedrich PHA 3 Metabolic Low Impact Exercise DVD
FAQ
What counts as a low impact full body workout?
A low impact full body workout trains all major muscle groups while keeping at least one foot on the ground and avoiding jumping or hard landings. Squats, lunges, rows, presses and core work are common examples when performed with control.
Can dumbbells alone build strength without impact?
Yes. Strength depends on load, volume and progression, not on jumping. Gradually increasing weight or reps with controlled movement is enough for many people to build muscle and strength over time.
How many days per week should I train full body?
Most people do well with two to four full body sessions per week, with at least one rest day between sessions. Beginners often start with two or three days and add more as recovery allows.
Is water resistance easier on the joints than dumbbells?
Water provides resistance while supporting body weight, which many people find gentler on knees, hips and the spine. It is a useful option for people managing joint discomfort, but you should get clearance from a physician before starting if you have a medical condition.
How long should a low impact full body session last?
A session of 30 to 45 minutes is typical. Include a warm-up of five to ten minutes, two to four exercises per major muscle group, and a cool-down with gentle stretching.
Do I need a trainer to start?
No, but form matters. Video programs, written guides and a few sessions with a qualified trainer can help you learn proper technique before you progress to heavier weights.
Conclusion
For most people looking for a full body dumbbell workout low impact enough for daily training, the Cathe Friedrich PHA 3 Metabolic Low Impact DVD is the most complete guided option. Choose the Turbo Barre DVD if your priority is leg shaping and posture, the trampoline beginner guide if you plan to add rebounding, and the water aerobics set if you have pool access and want the gentlest resistance. Match the pick to your space, equipment and joint comfort rather than chasing intensity alone.
Sources
- Physical activity guidelines for adults, including recommended strength training frequency (cdc.gov)
- Position statements on resistance training and exercise prescription (acsm.org)
- Research summaries on strength training, joint health and older adult exercise (nih.gov)
Related reading
- Full Body Dumbbell Workout: A Step-by-Step Plan for Beginners
- Women's Full Body Weight Training Workout: 5 Best Picks Compared (2026)
- Women Workout Full Body Picks: 6 Best Options Compared (2026)
- Top 7 Full Body Workout Equipment for Home and Gym (2026)
About Colin Foster
Colin Foster is part of our editorial team and reviews and edits our workout programs & splits guides, checking product details against manufacturer specifications and owner feedback.
