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Chair and Dumbbell Workout: Advanced

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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.

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.

 
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)

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