Hi Everyone!
I have a new workout for you today. One round only takes 10-Minutes, but it’s still challenging. For a long time, I have been getting requests for a low impact seated workout. I designed this workout so that it would still be challenging for a variety of fitness levels.
This workout is primarily done while seated in a chair-with the addition of rows and a sit to stand, to make the workout more well rounded. Exercise #3 is the most challenging move in this series. If it is difficult, please do not get discouraged! We build strength by doing things that are difficult. Even if you can’t do the full movement today, that doesn’t mean you won’t get there!
You can separate the movements (as I demonstrate in the video), or skip the lift if your body isn’t ready for it yet. Give it a try though! You might be surprised at what you are capable of!
I have two new 20-Minute Boot Camp workouts to share with you all. I wasn’t able to finish filming them both today, but I will work on that over the next two days.
I progressed my 5K Speed Training again today, and paired this workout with a 25-Minute Interval Run. I will post the breakdown of the newest interval run. In the mean time you can check out: Interval Run: Training for a Faster 5K Part 2. For those of you that aren’t runners, I posted my 10-Minute Jump Rope Workout as a cardio option for the day. Scroll past the photo tutorial, for the jump rope video (tutorial in the link above the video).
I hope you enjoy today’s workout!
Melissa
Equipment: 2 Dumbbells, a Chair or bench.
- Bicep Curl-Right
- Bicep Curl-Left
- Chair Lift Leg Extension
- Shoulder Press
- Tricep Drop
- Row-Right
- Row-Left
- Leg Extension Abduction-Right
- Leg Extension Abduction-Left
- Sit to Stand
Repeat 1-4X
Optional: Pair with 30-Minutes Cardio of Choice
My Cardio: Interval Run
Bicep Curl: Part 1
Bicep Curl: Part 2
Chair Lift Leg Extension: Part 1
Chair Lift Leg Extension: Part 2
Shoulder Press: Part 1
Shoulder Press: Part 2
Tricep Drop: Part 1
Tricep Drop: Part 2
Row: Part 1
Row: Part 2
Leg Extension Abduction: Part 1
Leg Extension Abduction: Part 2
Sit to Stand: Part 1
Sit to Stand: Part 2
What a nice exercise item of your with chair. Really its a new item of exercise for me. I learn a new of exercise from your blog. and i am pleased to see your video tutorial and photo description about exercise.
Thanks for another awesome workout, Melissa! I completed 2 rounds with 6 kg dumbbells.
This is exactly why i love Melissa . True sit- on -a -chair and sweat your butt off in only a way Melissa knows how to do! Had fun doing the jump rope workout too!