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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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