Chair Program - Chair Circuits

Hey Get Healthy U TV, my name is Sam Cameranesi, and I'm here with the lovely Sheila Sheneer. How are you? Excellent, and you? Good, we are here today with a chair total body circuit workout. So, have a chair, whatever chair works best for you. We have folding chairs. So just make sure you're on a stable surface. And then we have two different dumbbells. So we've got five pounds, we've got eight pounds. Choose whatever weight works best for you. Some of the movements that we're gonna do with strength, I like to do with a lesser weight. It's just easier on the shoulders. So, whatever weight works best for you. We're going to be staying seated in this chair, but if you want, and you're ready to go, take it out of the chair. Whatever works best for you today. It is gonna be a full body workout. We've got strength and we've got cardio, and we're going to hop right to it. Are you ready? Or not. Ready or not, here we go. All right, so big shoulder rolls up, back, and down out of your ears. Just waking up the body. So even though, right, we're sitting in a chair, whether you have any injuries, limitations, right, do what works best for your body. Roll those shoulders forward this time. I know I actually recently came off of surgery, and these chair workouts saved me, right. They saved my body, but also my mental, you know, strength. Well chairs, a lot of people think that it's easy. By no means. Absolutely, and it's not. All right, flap your wings a few times. Give yourself a few hugs, opening up those shoulders. All right, we're gonna be using upper body a lot today with our strength work, as well as our cardio work. Right here, squeeze. All right, we're gonna bring our hands behind our head. We're gonna just do some shoulder, hip openers right there. So hips, shoulders, all ball and socket joints. We wanna really make sure that we are working them right here. You have two more, just like that, right here. Now we're gonna go inwards, so we're gonna bring it all the way in, oh, there we go. Oh, keep on going, don't pay attention to me. Here we go, yep, inwards, doesn't matter if you stay with us, on the beat, off the beat. It's like the Wizard of Oz behind the curtain. Absolutely, good, last one, right here, good. So we're gonna bring those arms down, roll those shoulders back one more time. We're gonna start to get that heart rate up. So we're just gonna punch to the front right here. Just warming up that heart rate. So, even though we're going to be staying here, heart rate's gonna come up a little bit today. You can stay with us. You can move a little bit faster right here. Eight, seven, six, five, we're gonna add the feet in three, two, one. So you're gonna punch, opposite leg comes out. Now if you want, Sheila's gonna show us some modifications today. Right, you can stay with her and then or you can add on and stay with me. Right, whatever works for your body today. We're punching and we're bringing our legs out to the side. You have four, three, two, one. Now we're gonna skip in place, so opposite hand goes overhead right here. Yes, reach those arms long. You're gonna feel those hip flexors as you bring your knees up to your chest. Lower core is starting to work. Your coordination. Right, absolutely. Eight, seven, six, five, jumping jacks are next, in two, one. So you go out, make it flow. We'll start slow, then we'll bring it faster. Out and in. Now, if you want, one leg, then the opposite. Right, if you can't put any pressure on one part or the other, stay right here, just do the arms. Right here we're gonna speed it up on this next one. Eight, seven. Oh, you're right. Six, five, four, reach, three, two, one. Are we ready? That felt good. Awesome, all right, so we're gonna start with a strength block. Grab whatever dumbbells works best for you. I'm gonna grab our eights for our first block. So it's three exercises. We're gonna do them for one minute. Then we're gonna move on to our cardio block. Three movements, three minutes. We're gonna repeat, and then we're gonna move on. So we're gonna do strength block first, cardio block second. All right, here we go. So I'm gonna show you the movement, and then we'll get into it. First movement, you're gonna hinge forward at the hips. Spine stays long. We're gonna do a back fly. So I want you squeezing your shoulder blades together. Are you ready, three, two, one. So one full minute here. If you need, you take your shake out and you come back into it, right. One minute in fitness can sometimes feel forever, right. Squeeze. So we're focusing on that upper back, Sheila keep going, you're gonna pinch your shoulder blades together. So if you feel yourself really like cranking those weights out, drop to a lower weight. You have 30 more seconds. Or, yeah, no weight at all. Good, right there, squeeze. 30 more seconds. If you need, slow it down. Right, if you need, speed it up. Speed, effort is up to you. Right, effort is what I want you to put into it. It's what you're gonna get out of it. And you are so strong. Belly button into that spine. You have 10 more seconds. Stay with it, yes you can. Here we go. This first block, we're focused a lot on the upper back. You have three, last one, two, one more, right there. Good, shake it out. We're gonna keep that same hinge forward, and we're gonna do a bent over row. So you're gonna squeeze shoulder blades up, press down. You wanna try and keep your elbows as close to your side as you can. Squeeze. So we're not bringing our elbows out here. Right, you're trying to keep all the weight forward. Good, spine stays long. So we're not overarching or overtucking. Right, if you need, shake it out. We wanna have that hinge forward, and you row back. It's that same upper back that's working. 30 more seconds, right. Squeeze. One minute's a long time. It really is. And we wanna make sure here too that you're using your upper back and not your shoulders. Right, so shoulders aren't shrugging up into our ears. Relax them down, you have 10 more seconds in this one. We've got a quick shake out, and you're right in to that next movement. You have five, yes you can, four, breathe, three, two, and one. Shake it out. I'm gonna show you this next move. So you hinge forward. You're gonna row, kick back, row and down. Join me when you're ready right here. If you need, drop your weights. Right, no weights at all, body weight is just fine. Right, if you wanna grab a little bit heavier, you're almost done with this three minute strength block right here. So feel triceps. If you want, right, maybe one arm at a time. So you row one arm, bring it down. Row one arm, straighten back, right. There's a ton of modifications. Yes. That you can do to make it your own. I always love when Chris says, "Fitness is all about that creativity," right. Yes, make it your own. It is, 20 more seconds. You're probably like, are you watching the timer? I promise, we are, back, triceps. Whoo, here we go. 10 more seconds. Keep those triceps lifted as you press it back. You have four, three, two, one. Shake it out, drop those weights. We're gonna move on to our first cardio block. And so we are going to do side to side reaches. So we're gonna reach arm overhead, press our leg out, and then switch. Are you ready? Three, two, one. One minute of side to side reaches, right. So your range of motion can be less, right. Maybe you don't reach out so far. If you want, you can reach further. Right, maybe you take that modification, yep, bring those arms to your hips. We can switch it up halfway through if you like or you can stay here. Heart rate is coming up. Make sure your chair is staying stable and flat. Core really has to stay tight so that that chair stays right underneath you. Breathe, your heart rate is coming up. Eight, seven, six, five, four, jumping jacks are next, two, one. Right into it, jumping jacks right here. We've been here before. We have been here before in the warmup, right? We like to give you a little bit of sneak peak in that warmup, right here. Halfway through. I'm gonna give you the option to add on. It's an option, you don't have to take it. It's up to you, right here. Out and in, chest stays tall. You are breathing. Right here, Sheila's going to stay here. She might also give you a few extra options. Now right here, we're gonna add on right here. So it's out, in, jumping tuck. Out, in, we speed it up right here. Breathe. If you want, one knee at a time. Breathe, you have 10 more seconds right here. Breathe, we have one more cardio movement in this block done. We're gonna punch side to side with those legs. So punch it out right here. We'll start slow. In, out, in, out. In, give me two more this pace. Then we speed it up a little bit faster. Side to side, breathe. Core is tight. If you want, you take the legs out a bit. Okay, maybe you just do the punches. In and out, yes. Super strong right here, good. Heart rate is high. This is your first block of that strength and cardio combined. 10, yes you can, breathe through it. Good, I love that intention Sheila. You have four, three, two, one. Shake it out. My chair's moving on me. All right, shake it out. We're gonna come back to strength block number one. So it's that same circuit. You know the movements. Now you just get into it. You have four, three, we're in that back fly, in two, one. So hinge over, squeeze, release. Right, we don't have to move super fast. It's nice and controlled. Again, you choose your weight. You choose your effort. You choose what works best for you. Good, if you need to take a break, right, one minute is a long time. You try to stay in it as long as you can. Breathe. I'm feeling the second time through. How about you? Uh huh. Yeah, good, breathe. 30 more seconds and you're not gonna see this move again. Okay, you can do anything you put your mind to. For 30 seconds, anything you can do for 30 seconds. We do it together. Yes we can. We're all in this together. You have 15 seconds, breathe. Good, this movement goes away. Keep with that form till the very end. Four, three, quick shake out in one. Oh my goodness, I'm feeling that upper back. Oh, I love that countdown. Here we go, bent over row. You keep those weights. Maybe you drop down. Same hinge forward, and you're gonna row bent over row. Join me when you're ready. Up and down, up and down. Again, not a shoulder shrug. So if you're noticing yourself shrugging your shoulders, drop the weights, okay. We wanna think about form first, range of motion first, and then speed comes second. Right there, breathe in. Feelin' that upper body strength. I don't know about you, but I'm kinda feeling my inner thighs as well from some of that cardio. Oh yeah. She's like we're working the whole body. It is a total body circuit workout. Just to keep your knees, my knees wanna do this. Absolutely. So I have to really get my abductors to go in so I don't hit them with the weights. That is so true. 15 seconds right here, yes you can. Breathe, spine is long, neck is long. You have five, four, till the very end yes you can, three, last two, quick shake out, one, quick shake out. Yes you can, if you need to change those weights. Back to that bent over row tricep kick back in three, two, one. It's squeeze, tricep kick back, and down. Row, kick back, row, down. Sheila's gonna keep going. Oh, you can put up a sweat here. I know, right, we should have brought that towel. My glasses are sliding away. Glasses are fogging. All right, squeeze. Back triceps are those small, strong, tiny muscles that line the backside of your arms. Sheila's gonna keep going. But what I don't want to see is you swinging those weights, right. So when you row, you squeeze, and then you kick back using all the muscles through the back side. You have 15 more seconds. I'll join you till the end, right here. Yes you can. We quickly drop those weights in nine, eight, seven, six, five, four, three, two, one, drop those weights. Make sure that they're out of your way, and we're going to get to that cardio block number one. Back to the side to side reaches. Here we go, you reach side to side. Again, I like to stay a little bit forward on my chair so we're not sinking back here, right. Forward on the edge, but we make sure that we're stable. Good, Sheila will find those modifications. Yep, she's like, I got you girl. Find what works best for you. Over, over, again, range of motion can come a little bit smaller. Okay, maybe you just do the legs. Maybe you just do the arms. Good, reach, yes. So strong, team. You have 15 seconds of this movement, it goes away. 10, nine, eight, seven, six, five, yes, four, three, jumping jacks are next. Let's start slow. I always want to go fast. I know, right here, last one. Out and in, here we go, out, in, out, in. Again, you choose your pace, okay. Out, in, a little bit slower. Yes, right there, so hip flexors, arms, chest, core is working. Out and in. Now, if you want that advanced option to add on that tuck jump. I'll start slow. It's out, in, tuck, jump. Out, in, tuck, jump. Right, so that's a lot of core. And if you like, you speed it up right here. It's out, tuck, out, tuck. Maybe one knee and then the other. 10 more seconds. One final move in this cardio block. Eight, seven, six, five, four, three, two, one. Side to side reaches with that punch right here. So it's punch, in, punch, in. We'll start slow to get that beat. Out, in, out, in, two more like that. Up to speed, here we go, up, up, here we go. Good, so find your pace that works best for you. If you wanna go slower, take that option. If you wanna go a little bit faster, if you wanna stand up, find what works best for you. You got it, team. This is a first block, and we're checking it off of the list. Right here, side to side punches, you reach. Good, side to side right here. 10, nine, eight, feel the power, four, three, two, one. Oh my goodness. Cardio. That was excellent. Strength, block number one, check it off the list, right. Done and done. Right, I'm gonna grab a lighter set of dumbbells. And I've got five pounds, you choose what's best for you. Our first movement is gonna be a front raise to a side T and down. Okay, are we ready? Three, two, one. So it's front raise, out to the side, and back down. Right here, it doesn't need to be fast. Longer levelers here. So longer levelers away from the body makes it a little more challenging. I know I feel this a lot more than if you were to bend your arms, right. Nice, Sheila giving you the option of one arm and then the other. We love those options. Oh yeah, options are good. Options are wonderful. Right here, so notice how we're keeping our chest lifted. Spine is long, belly button squeezes into the spine. So if you feel yourself sinking into your chair, shake it out for a second. Come back to it. We want that proper form. You have 30 more seconds, right. Are we feeling this? Oh, 30 seconds. I know, inner shoulders. We can do this. Yes you can, I love it. Remember, 30 seconds together. We can. It turns into 15 and 15. It does, you gotta break it down. All right, we have 15 more seconds. Yes you can, shoulders. See, I told ya. Yeah, till the very end, right here. Good, next up shoulder press. We'll show you what that looks like in three, two, one. Bring those arms to goalpost arms. We're gonna get into it right away. Whew, shake them out a bit. I know, right, so we're gonna press overhead and come back down. We'll start right here, overhead, down. Keep going just like that until you find your pace. We're gonna stay here. Again, core stays tight. I'm already feeling my shoulders from that T front raise, are you? If you need, take that quick shake out. The goal is muscle fatigue. You got it. Right, muscle failure is the goal. Right, a lot of times we're like, oh my gosh, muscle fatigue, what? Yeah, that's what we're looking for. When we get our muscles to that point of fatigue, we're breaking them down, building them to be leaner and longer and stronger. Yes, core stays tight. You have 10, nine, give me eight, together, eight, seven, six, five, arms come down in four, I almost skipped one, three, two, one. Arms come down. Okay, shoulders are feeling it. We're gonna keep a little bit of shoulders. We're gonna start with four hammer curls. So palms stay in towards your side. One, join me, two, three, four. On this fourth one, we're gonna rack it up. We're gonna press it overhead, four overhead presses, keeping our palms inward this time. Bring it back down on that fourth one for hammer curls. So palms face inwards, two, no swinging. Hold it here, you press. One, two, shoulders and biceps, three, four, bring it down. You have 30 more seconds right here. I was hoping you were counting. Right. Last one. Thank you. We have to hold each other accountable, right? Four, back down. Let's try one more set of these four biceps and four overhead presses. One, two, three, and four. You are done with that second block of the strength. Those are awesome. Place those weights down. Good news and bad news, won't we visit that again? Right, it's good news, right, because we get to just get a little bit stronger. So block number two of cardio. We're gonna reach one arm overhead. We're gonna do oblique pulls. So you're gonna pull your knee into that elbow and reach it out. Squeeze, release, up, lift. Right, so Sheila is showing you options. Right, always making fitness work for one another, for ourselves. Right, feeling a little bit stronger and a little bit more empowered every single time. If you wanna go faster than us, go for it. Right, if you wanna move a little bit slower, find it, work for it. You have 15 more seconds right here on this side. We're staying on on side for one whole minute right here. Yes, nine, eight, breathe. Use that side body, we're crunching in. Dropping that rib cage down. Right, three, two, and one. All right, so in the front, we're gonna punch and kick. You're gonna punch with one arm, kick with the opposite leg. Bring it back in. Punch and kick, punch, kick, yes. Right there, good, we're gonna start slow and then we can speed it up if that's an option for you. You have two more this speed. A little faster, in and out, in and out. There we go, good, right there. You don't have to stay with us, right. Squeeze, again, if you only want the legs, just do the legs. If you just wanna do the arms, you go for the arms. Yes, right there. So strong, 20 more seconds. Breathe, press it out. Good, make sure you're not starting to slouch through that chair. Right, chest is lifted. You are proud. Eight, seven, six, five, four, three, two, one. Opposite hand, we're going right to that other oblique. Oh yeah, I forgot about that other side. Three, two, one, don't forget about it. In, reach, in, reach. Find that oblique crunch. Create your resistance. Right, so it's easy to move through air, but I want you to make it a little bit harder. Right, a little bit stickier as you squeeze. You find that crunch, right, side body helps you lift through that side body. Good, right here, obliques, chest, back, hip flexors, core. Good, find that modification, stay with it right here. You have 20 seconds left. Oh my gosh, are you feeling this? Oh yeah. On this on side, good. Breathe, five, four, three, two, one, breathe. Yeah. All right, grab those weights again. We still have that round two. Grab your lighter, maybe your heavier set of weights. I'm gonna grab the fives again. Block two, we start with that front raise shoulder T. This time we're gonna go out to the side first, then come around and come back in. Oh, rewind. Three, two, one, we gotta switch it up just a little bit, all right. Forward and down. So you stop right at shoulder height. You bring it forward, use your chest right here. Good, T, forward, and down, good. T, forward, and down. So the other way, right, we're still using the same muscle groups. We're just keeping our minds in the game, right. Good, 30 more seconds and this move goes away. Right, we're not gonna do this movement again. So no, muscle fatigue is what you're looking for. And you stay with it because we're doing it with you and we're so proud of you. Good, core is strong. Pull your belly button in, right. So what does that mean? Pull your belly button navel to your spine. Don't just let it hang out, right. It's easy to arch your back. We wanna keep one straight line from head to tailbone. You can even squeeze your glutes, even when you're sitting on them. Yeah. Three, two, one, right up to that shoulder press. Right here, so find goalpost arms to start. You press it overhead, you come back down. I know I'm feeling those shoulders, and I know you're right here with me. If people aren't fine where they are, they can sit back a little bit. Absolutely, I love that. Good, smile, right, it makes it a little bit easier. Oh yeah. Good, right here. Again, if you feel shoulders like really fatiguing, and you're like, oh my gosh, I can't press these weights up one more time. Yes you can. First off, right, change that mindset. But if you need, drop the weights. No weights at all is still gonna bring that resistance. Right, maybe one arm at a time. 10, nine more, can you count with me? Eight, yes. Seven, six. Five, four, shoulders down, three, I'm reminding myself, two, one. Shake out, right, I like that. Shoulders up, back, and down. Four hammer curls up. One, two, three, four. You go up for one, two, three, four. Back down, it's up, one, find your pace. Two, you can stay with us. Three, four, you go up and over. One, two, three, four, back down. It's up, one, two, three, four. Press it up for four, three, two. We're gonna do one more set because you can. Yes. Right here, yes. Three, two, I think I added on another one. I know, you went to five. I didn't do that. Two, three, four, drop those weights. Block two is done. Wow, that was excellent. She's gotta hold me accountable, right? An extra one never killed anyone, right? No, yeah, and we're still alive. Right into that cardio. So, one arm, opposite arm, doesn't matter because we're gonna do the other side. Oblique crunches, you crunch, reach. There you go. Crunch, reach, find the modification, right. So we're crunching using our core right here. Staying on that same side, finding that crunch. Right, you have side to side if you're choosing not to do the legs. Right, I know I feel that crunch no matter what. You feel hamstring, not hamstrings, hello. Maybe a little bit, hip flexors. Obliques, all that core stuff. Yes, 20 more seconds on this side this movement goes away on just this side. We have the opposite side to move through. You have 10, nine, eight, seven. I'm going a different way, there we go. Six, five. I'm doing my own little thing there. It's okay, four, three, two, and one. Bring it down. You have punches and kicks together. We'll start slow. You punch and kick at the same time. Start slow and then we speed it up. You have one and two, let's go, speed it up here. Yes, right there. We like to stay together a little bit of that cardio. Yes, a little bit of that choreography feel, right. In and out. Good, this is our heart rate starts to come up a little bit. If it's too high, maybe you get rid of the legs. Yes, right, maybe it's just the arms. If you want to stand up, go for it. Right, skip, it is up to you. It is your workout today. 30 minutes and we're gonna check it off the list right here. You have 20 seconds. Oh my gosh, yes you can. Yeah, I keep going same arm. It's okay, do what works best for you. It doesn't need to be perfect. Hello, I'm awake. We need to strive for that progress, right. 10, nine. Oh, that's awesome, thank you. Eight, seven, six, five, four, three, two, one. Oh, all right, opposite oblique, are we ready? Or not. You don't have to match us, but just do the opposite side. You lift, reach, lift, reach, lift, reach. So it's one full minute. You've done it. We have one more block, and then we're done. Right, yes you can, stay with it. Breathe, oh my gosh, obliques. Hip flexors on fire, but you are strong. 20 more seconds right here. Give it everything you have because this movement goes away and we don't see it again today. Right here, unless you press play again, I don't know. Yeah, unless you wanna do it all over again. Which is totally an option if you want. Yes. You have 10, breathe. Shoulders relaxed, four, three, two, one. Block number three, this is it. Last block, third block. Should we make it our best one? Absolutely. All right, grab those weights. It's not how you start, it's how you finish. I love it. All right, so I'm gonna grab the heavier weights here. We're gonna start with bicep curls. So at the top, you're gonna flip those palms so that they face up and slow down. They're just gonna stay there for those bicep curls. One minute, here we go. Three, two, one. It's up for two, we're gonna start slow. And then we're gonna kinda play around with it. Right, so slow, we're just getting that movement in there. Something frightens me about how she said that. You know, one minute, you just gotta keep that mind guessing, that body guessing. Nothing to be scared about. Up for two, down for two. Two more like that. Then we're gonna do single counts. One more slow, up for two, here we go. It's up and down, good. Find that pace. Maybe it's a little bit slower, and that's okay. What I want you to focus on is not swinging those weights. So if you feel like they're swinging forward and back, maybe go a little bit slower. Maybe you grab that lighter set of weights. If you're feeling extra strong, go for it, grab that extra heavy set of weights and really focus on your strength. Right, that's an option here. You have four more, three, two, and one, relax those shoulders. Biceps are still working here. I love how you talk us through. That made it go by so fast. Good, see, one minute can go by really fast. Yes, yes, yes. One bicep curl, palms are gonna face the ceiling. One front raise. I might drop down to a lighter set of weights here. Okay, we're gonna start in three, two, one. One bicep curl, palms still face the ceiling. Reach out and then come back down. I like to think of this as serving cookies. Serving cookies, I love it. Maybe, what else can we serve? Cheese platter, I don't know. Whatever works best for you. So we're using our chest, front raise. But remind yourself, the weights do not need to be higher than your chest height. Right, so you don't wanna see those hands go over like your eyes or anything. That's gonna be a little more shoulder, and I want you to press out with that chest. Yes Sheila, I love that option, one weight. No weights at all, right here. You have three, two, and one. So we're gonna keep those weights in our hands. We have three bicep curls, three ovehread tricep extensions. Are you ready? Here we go. It's up for one, two, three. You press overhead, you come down for one, two. I really think of dropping the rib cage down. Yes, I love it, good. Back down, three bicep curls. So find your pace that works best for you. Can you tell biceps are a little bit of the focus in this last block. But we're bringing the triceps back from block number one. Right, so we should feel fatigue in just about that entire upper body. Yes. But biceps and triceps together right here. Down and up, yes you can. Core stays tight. Last round of three bicep curls, three triceps. One, stay with it, two, and three. Press it overhead. One, arms go lower, all the way down, two, three. That is block number three of your strength. Nice work, team. We have our cardio block number three, and then we're gonna do it one more time, and we ar almost out of it. Then we get to stretch. Then we get to stretch, right? Coo down, all right, so we're gonna separate our feet. You can keep them here. We're gonna do cardio punches, and you're gonna go high to low. Okay, right up here we'll add on some options. We're just gonna go high to low, and then we're gonna speed it up right here. Join me when you're ready. Up, down, up, down. Good, squeeze. Core stays tight, so I don't need you to like go all the way down. Right, I want you to keep here, chest is lifted. Up and down, now let's speed it up. You go up, down, up, down. Right here, 15 seconds, we're switching sides. It's up, down, keep it in front of you. You hae five more, four, three, two, other side, one done. Let's start slow. You go up and down, up and down. Good, two more just that pace. Then we speed it up if you would like. It's up, down, up, down, up, down. Here we go, 15 seconds remain. Right here, good, squeeze, up and down. 10, nine, eight, seven, six, five, four, three, two, one. Right here, moving on. So we're gonna reach one arm overhead. Knee comes in the center. Just like we did in the warm up. Skipping in place, here we go, up, lift. Oh, this feels like skipping. Yep, good, low impact, right. So we don't need to be doing anything crazy, but we're still feeling that heart rate rise. A little bit faster right here. Good, shoulders relaxed. Full range of motion if you would like. Or you can take it down to here. Keep those hands at heart center. If you would like to find that twist without the hands overhead, you do it right here. Good, you have 10, nine, both sides, eight, seven, knee lift, six, five, four, three, two, one. Right here, last cardio movement. You have four punches, cross one, two, three, four. You're gonna run your feet out, three, two, one. Back to center, one, two, three, four. Move those feet. Here you go, one, two, three, four, five, six, seven, eight. One, two, three, four. I'm starting to clap. Five, six, seven, eight. I love it, right here. One, two, three, four, five, six, seven, eight. Yes, good, so you find it right here. 30 seconds left on this move. Three, four, five, six, seven, yes you can, breathe. Shoulders relaxed. A little bit of that kickboxing. Here we go, in and out. Right here, 10, nine, you got it. Right here, stay with it. Last punches, three, four. You are done. Whew, good. That was fun. Nice work, we still have one more round though. Are you ready, grab those weights. Last block, last block right here. I'm losing my chair. Last and the best. Last and the best, all right. So that means just about six minutes of work and you're outta here. Three, two, one, bicep curls. It's up for two, good, back to that slow, controlled pace. Up for two, down for two. Good, and down for two, last one at this pace. We do it at one counts. Seven, we're gonna hold it at the top, and we're gonna really switch it up this time. We have five, hold it at the top. Four, three, two, one, hold it right here. We're just gonna do the top half, so we're gonna go halfway down, all the way up. Halfway down, all the way up. Switching it up, right. We gotta keep our mind in the game. Body in the game. Right here, you have four, hold it at halfway, three, two, one, hold it at halfway. Now we're gonna do the bottom half. It's down, halfway stop, down, halfway. I love syncopated biceps. Right, we're using the biceps, but just a little bit different angle for those biceps. A little bit recruitment of different muscles in those biceps. Yes. We're gonna flush it out with four full ranges. Right here, all the way up. Four, yes you can, three, two, and one, shake it out. If you need, I'm gonna drop to a lighter set of weights just because I feel it in my shoulder. And we just wanna make sure that we're feeling our bodies the right way. So it's one bicep curl and one front raise in three, two, one, I love it. Bicep curl, front raise, palms face the ceiling. Back down, up, raise, again shoulders relaxed. We're pressing right in front of our chest sternum area. And so we're not going over that height. Right, if we go over, like into our eyes or up overhead, it's a little bit too much on the shoulders. We wanna work the pecs, the front side of that chest. Biceps are also working. Good, stay with it. You have three, two, last one, one, right here. Good, shake it out a quick second. Three biceps, three overhead triceps in three, two, one, here we go. It's up, one, there we go, two, and three. Press it overhead, now drop those arms all the way back. Last time you're gonna see biceps and triceps today, right here. Relax those shoulders. Hey, we all wanna do it every once in a while. Overhead press, core is tight. No arch through that low back, right, so try not to overtuck that chin. Spine stays long. Right here, last block of your strength work. We finish it with cardio, we stretch it out, and you're on the rest of your day. Good, last set right here. Three biceps, yes you can, two, three. Three for triceps. Feel the back side of those arms, two, and one. Cardio block number three up next, and we will stretch it out and we're on for the day. All right, high to low punches. High to low on one side, 30 seconds, 30 seconds on the other side. In three, two, one, you got it, love it. Up, down, up, down. Right, so you can find your pace. Maybe you add a little bit of those feet. If you want, you stay right here. I'm gonna stay here, good. Squeeze, good, I love it, right here. Chair is moving, but we fight for it. Right, three, two, on, other side, here we go. Up, down, good, squeeze. Shoulders relaxed, feeling that heart rate come up. We're almost there. Two more moves, quick little shake out, and you are done. Right here, 10, nine, eight, six, you got it, three, two, one. Here we go, all right, so we're gonna do the skips. Opposite arm, opposite knee. Lift and lower, lift, lower, lift and lower. We'll speed it up in four, three, if you want, two, and one. You choose, it doesn't need to be way faster. Just a little bit more. Find it, right. Again, you just want to keep hands at heart center. Maybe find a little bit of that twist, core engagement. Right, you find it. I love that you slowed it down at first. Right, sometimes it's like opposite arm, opposite knee, what? Right here, 10, nine, eight, seven, punches are the last move of the day. Three, two, one, here we go. So it's four punches to the front and then we're running. In three, two, one, you punch. One, two, three, four, five, six, seven, feet out. One, two, three, four, run it out as fast as you can. You go one, two, three, four, five, six, yes, so strong, right here. Till the very end you punch it. You are so strong. Good, I love it. Punches right to the front. One, two, three, four, run it out. You have 15 more seconds. Give me everything you got. We're stretching it out. Right here, yes. You're gonna give me one more because you can. One, two, three, four, in and out. Elbow, right, nice work. Awesome, awesome job, you guys. We're gonna reach arms up overhead. Breathe, inhale, drop those arms. Reach it up overhead again. Heart rate starts to come down. Two more just like that because you can. All the way down, reach up. All the way down. We're going to bring one arm across your body. It doesn't matter which one. Find that stretch through the shoulders. Relax those shoulders down. We did a ton of upper body, ton of core. Right, you're gonna do that same arm. We're gonna bring it up and overhead. Drop that arm behind, stretch it out through your shoulders, triceps. You guys, so good, chair total body circuit workout in the books. Opposite arm, relax. Opposite arm comes across. Squeeze, remember, shoulders remain down, away from your ears. Pull it across. Right, if you need, maybe not so tight. Right here. It's sometimes like you're saying, it's okay. Yeah, give yourself one nice, little pat on the back right here. Hand goes over, relax those shoulders down. Spine stays long. So, so good. Breathe through it. All right, if you need, we have more 10 minutes, right, 20 minutes of stretching, yoga, whatever you need. Take some more time to stretch it out, relax. But you just crushed that chair total body circuit workout. We are so happy that you did it with us, and we will see you next time.