Workout Wednesday ~ Grab a chair!

Workout Wednesday ~ Chair Strength Workout

 

This week, we wanted to present a workout that can be completely done in a chair. We work with people of all ages and abilities and wanted to provide something for all of the people who read this that cannot perform standing exercises for one reason or another. If you do not want to do the workout in the chair, you can stand it up and even add in the extra balance work by lifting a leg while doing each strength exercise.

*You will need light to medium dumbbells for this workout.

Today’s Workout:

Warm up:

Arm circles (both directions)

Arm Jumping Jacks

Arm Seal Jacks

Set# 1: Repeat 2 times

90 seconds Jabs (punching)

20 reps Crunches

10 reps Shoulder scaption (with dumbbells)

60 seconds Jabs

Set # 2: Repeat 2 times

90 seconds Crosses (punching)

20 reps Weighted Side bends (dumbbells)

10 reps Bent over back rows (dumbbells)

10 reps Chest push (dumbbells)

60 seconds Crosses

Set # 3:

90s Uppercuts (punching)

20 reps Back extensions

10 reps Overhead tricep extension

10 reps Wide bicep curls

60s Uppercuts (punching)

Stretch - holding each stretch for 30 seconds

Get Fit For It,

D & K

 

photos from:

http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=4zwbs2Vr1uNKBM&tbnid=hCP0HYlH1DgsQM:&ved=0CAUQjRw&url=http%3A%2F%2Fwww.nia.nih.gov%2Fhealth%2Fpublication%2Fexercise-physical-activity%2Fsample-exercises-strength&ei=jciMUoTSJ_i-4APftoCYAQ&bvm=bv.56643336,d.dmg&psig=AFQjCNEzd3-IfeWb3eu2q4ypzFwywGx5dw&ust=1385044442163581

http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=YIQw5AH95ga2mM&tbnid=IGZ-7KfiFMzspM:&ved=0CAQQjB0&url=http%3A%2F%2Fwww.dynaspineinternational.com%2Fwhat-is-dynaspine%2Fback-pain-facts%2Fback-pain-relief%2Flower-back-pain-exercises-1-1.aspx&ei=zMiMUo7xDLD-4AP834G4DQ&bvm=bv.56643336,d.dmg&psig=AFQjCNF94j6rKUVJKbb-CYnfTG-T8VHW-Q&ust=1385044536677938