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Chair and Dumbbell Workout: Advanced

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


  • 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.


  • 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.

Next:  Workout Summary


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