Chair and Dumbbell Workout: Beginner

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Workout Summary

Follow this routine 30 minutes a day, three days a week on alternative days. For three of the days that you aren't doing the routine, you'll do 30 minutes a day of Metabolic Burst Training. The other day is for resting.

*Exercise	Week 1	Week 2	Week 3	Week 4
Knee Push-Up	2 sets of 10 reps	2-3 sets of 10 to 12 reps	3 sets of 10 to 12 reps	3 sets of 12 reps
Single Arm Dumbbell Pull	2 sets of 10 reps (on each side)	2-3 sets of 10 to 12 reps (on each side)	3 sets of 12 reps (on each side)	3 sets of 10 reps (on each side) with added resistance
Basic Squat Press	2 sets of 10 reps	2-3 sets of 10 to 12 reps	3 sets of 12 reps	3 sets of 10 reps with added resistance
Chair Bridge	2 sets of 10 reps	2-3 sets of 10 to 12 reps	3 sets of 12 reps	3 sets of 10 reps with added resistance
Supermans	2 sets of 3 (static) reps	2-3 sets of 3 (static) reps	3 sets of 3 (static) reps	3 sets of 3 (static) reps
Standard Crunch	2 sets of 10 reps	2-3 sets of 10 to 12 reps	3 sets of 12 reps	3 sets of 12 reps

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

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