I knew I’d be busy getting ready for IDEA World Fitness Convention this week, so what I did last week was do a double workout and make TWO videos so I could upload one this week. Look at me getting all organized! This weeks workout is a 10 minute standing workout that can be down with a chair if balance in an issue. I chose to demonstrate the exercises with a chair and show a few non-chair options. As always it’s workout, make it your own working to your level of fitness.
The workout video is just one set of work, but feel free to do more depending on how much time you have. Each exercise is done with 20 full range of movement repetitions followed by 10 small pulses. Remember if you want to get the videos straight away subscribe to my youtube channel! The full video is below:
This workout starts off with a PLIE AND ARM REACH. So begin with one hand on the chair, feet wide, toes turned out and outside arm is reaching out the the side. Sit down into the plie, ensuring your knees track towards your toes. Then Stand up reaching the outside arm up and over towards the chair. 20 full range repetitions, then hold down in the plie for 10 small pulses.
Shake the legs out then move onto the KNEE LIFT. Standing on one leg with the knee slightly bent, holding onto the chair, extend the leg furthest away from the chair in front of the body about 2″ off the floor. In a controlled movement lift the knee up to hip height then control back down to the starting position.20 full range repetitions, then hold up the knee for 10 small pulses.
After the knee lifts we focus on the outer thighs with SIDE LEG LIFTS. Standing on the same leg, with the knees slightly bent lift that outer most leg up and out to the side. Try to keep the hips facing forward and the foot flexed. 20 full range repetitions, then hold the leg up for 10 small pulses.
Again give the legs a shake, and head back into working the same side with FRONT SWEEPS. Standing on the same leg, small bend in the knee, lift the out leg off the floor and sweep the arch of the foot towards the chair. Again hips stable. 20 full range repetitions, then hold the leg towards the chair for 10 small pulses.
Note how we’re working the same side, so that standing leg gets fatigued? One more exercise on this leg, and it’s DONKEY KICKS. Stand on the same leg with the knee bent facing the chair. Bend the moving leg to 90° and then, keeping the hips in place and the back long, kick the leg behind you in a controlled movement. Bring the leg back to the starting position with thighs together to complete the rep. 20 full range repetitions, then hold the kick up for 10 small pulses.
And that is this weeks workout! Sometimes it’s fun to go back to some basics. I will say the day after I did this my medial glutes were on FIRE! As always play with the reps, and do more sets if you have more time.
Let me know what you think in the comments!