The above workout is for the beginner exerciser. Each exercise is 30 seconds in length with 60 seconds of rest at the end of your 6 exercises.
*Chair Squat- Stand in front of a chair that is at least the height of your knees. Sit down in the chair and get back up without leaning forward (this places too much pressure on the back).
*Dumbbell Bent Over Row with Shoulder Press-While sitting in your chair, lean forward with a flat back and complete one row (pulling the elbows up to the ceiling). Sit tall and complete one biceps curl and finally press the weights up to the ceiling for a shoulder press.
*Dumbbell Biceps Curl-keep the elbows to your side and make sure that the elbows do not lock out at the bottom of the motion.
*Low Impact Jacks-As the arms reach up alternating tapping each foot out to the side.
*Wall Push Ups-make sure the hands are not higher than your shoulders when you place them on the wall
*Isometric Wall Sit- the lower you are in this exercise the harder it is. Try to make it your goal to get your knees at 90 degrees while holding.
*60 Second Rest
Repeat 2-6 times or increase your time to 60 seconds for each exercise and complete 2-4 sets.
Remember! Don't forget to give yourself a challenge. No changes will be made unless you push yourself (with good form).