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Chair and Dumbbell Workout: Advanced

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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

  • 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.

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.

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.

 

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