Chair and Dumbbell Workout: Advanced

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Chair and Dumbbell Workout: Advanced

Designed by celebrity trainer Robert Reames, this advanced metabolism-boosting workout can be done at home with a chair and the weights of your choice.

By Robert Reames

Warm Up

Once you've completed the first four weeks of the Chair and Dumbbell Workout for Beginners, you can move up to this advanced option for greater challenges. Follow this routine three days a week for the next four weeks, again alternating the plan with three days of Metabolic Burst Training.

Chair and Dumbbell Workout: Beginner >>

Warm Up

4-5 minutes cardio equipment of choice, marching in place, or walking around
10 seconds of arm circles front; 10 seconds of arm circles to the back
12 high knee lifts (alternate 6 per side)

Standing Overhead Dumbbell Press

Target: Shoulders, triceps, core, and balance

Positioning

Stand nice and tall with your feet firmly planted on the floor.
Activate your supercenter and keep your chest lifted.
Look straight ahead to slightly upward.
Begin with your elbows bent, holding them to the side and slightly in front of your shoulders.
Hold a dumbbell in each hand.
Maintain perfect posture and spinal alignment and a comfortable range of motion for your shoulder joints.

Motion

standing overhead dumbbell push, advanced

Keeping your elbows to the side and slightly in front of you, extend your arms fully over your head, as shown.
Lower the dumbbells slowly to original position and repeat.
Continue this exercise for the recommended number of repetitions.

Tip: If the above exercise presents pain or discomfort in your back, neck, or shoulder area, you may substitute the Standing Dumbbell Lateral Raise, next page.

Standing Dumbbell Lateral Raise

Target: Shoulders, core, and balance. Alternative, pushing motion.

Positioning

Stand nice and tall with your feet firmly planted on the floor.
Activate your supercenter, and keep your chest lifted.
Look straight ahead.
Bend your knees slightly.
Hold a dumbbell in each hand, at your sides, with your arms at approximately a 90-degree angle.
Maintain perfect posture and spinal alignment and a comfortable range of motion for your shoulder joints.

Motion

Raise your arms directly up from your sides, as shown, to almost shoulder height.
Maintain this angle at your elbow joint throughout the motion.
Return to starting position and continue the exercise for the recommended number of repetitions.

standing dumbbell lateral raise alternative

Tip: For an added challenge, you may perform it while balancing on one foot, as shown above.

Life Rotation

Target: Total body, lower body, core, shoulders, and arms

Positioning

Stand nice and tall with your feet firmly planted on the floor, slightly farther than shoulder-width apart.
Hold a medicine ball or a light dumbbell in front of you.
Maintain your supercenter throughout the exercise.

Motion

Bend your knees and squat down, driving your heels into the floor.
Rotate your torso to one side (as if picking up a box beside you).
Focus on really using your legs during this exercise.
Extend your body back up while lifting the weight or ball across your body and up overhead at a 45-degree angle to the opposite side.
Fully extend both arms over to the opposite side as if you were putting this box on a top shelf. Repeat this motion for the recommended amount of reps, then repeat on the other side to complete the set.

Note: The listed 12 reps are actually 6 reps to one side immediately followed by 6 reps to the other side, totally 12 reps for the set.

life rotation, advanced step medicine ball

Tip: You can do this exercise without using either dumbbells or a medicine ball. Add resistance at the appropriate time for you.

Workout Summary

*Exercise	Week 5	Week 6	Week 7	Week 8
Knee Push-Up	3 sets of 10-12 reps	3 sets of 10-12 reps	3 sets of 10-12 reps	3 sets of 10-12 reps
Single Arm Dumbbell Pull	3 sets of 10 reps(on each side)	3 sets of 10-12 reps(on each side)	3 sets of 10-12 reps(on each side)	3 sets of 10-12 reps(on each side)
Basic Squat Press	3 sets of 10 reps	4 sets of 10-12 reps	4 sets of 10-12 reps	4 sets of 10-12 reps
Chair Bridge	3 sets of 10 reps	4 sets of 10-12 reps	4 sets of 10-12 reps	4 sets of 10-12 reps
Supermans	3 sets of 3 (static) reps	3 sets of 3 (static) reps	3 sets of 3 (static) reps	3 sets of 3 (static) reps
Standard Crunch	3 sets of 12 reps	3 sets of 10-12 reps	3 sets of 10-12 reps	3 sets of 10-12 reps
Overhead Dumbbell Press or Standing Dumbbell Lateral Raise	2 sets of 10 reps	2 sets of 10 reps	2 sets of 12 reps	2 sets of 12 reps
**Life Rotation	2 sets of 12 reps	2 sets of 12 reps	2 sets of 12 reps	2 sets of 12 reps

*Increase the resistance when it begins to feel too light or too easy.

**On the “life rotation” exercise, 12 reps is actually 6 reps to each side, totaling 12 reps for 1 set.