Chair Program - Chair Conditioning

Hello, Get Healthy UTV squad. My name is Chris Freytag. And here is our fabulous Sam Cameranesi, and we are ready to work out with you. This is called chair conditioning. Now, this workout is gonna have a little bit of cardio, a little bit of core, a little bit of strength, putting it all together.

This workout is great for those of you who are beginners and you're just getting started, you're new to exerciser, you've fallen out of it for a long time, and you're motivated to get started. You can begin in the chair like me. Maybe you're a senior citizen and you're somebody who's looking for something lower impact, or you like to be seated in a chair. This is for you. Or perhaps you're injured.

Maybe you're a fitness buff, but you're injured and you need something that's in a chair. This is for you. But today, Sam is gonna be standing. So for those of you who are maybe working your way up, making a little bit of progress, remember we always say progress, not perfection. Yep.

Stand up with Sam today. She's gonna do most of the workout or all of the workout, I should say, standing. I'll be seated. So we're gonna give you lots of modifications. No shame in the modify game.

All right, let's begin with the warmup. Are you ready? We're ready. Here we go. Deep breath up, inhale up, exhale down.

Give me one more big, deep breath and exhale down. Let's go ahead and take both arms back at the same time. All the way up and around. Ooh. Oh, that feels good.

Now, make sure if you're seated like I am, that you have a sturdy chair, I'm in a folding chair. Maybe you have a kitchen chair or a, um, dining room chair or something that works for you. One more this way, and then we're gonna come the other way, like you're swimming in the pool. Butterflies this way. Beautiful.

Um, just make sure it's not too mushy and that it's nice and sturdy. Here we go. We also have some hand weights you can see, cause we're gonna add a little strength to this chair conditioning workout. Last one, and release. Give yourself a couple big hugs, right here.

All right, we're gonna go ahead and do our waist circles. I love these 'cause it really warms up that whole core area. Come all the way over, there you go, all the way up and around, right there. And then go the other direction. Aw man.

Just waking up those joints. Wakin' up those joints. If they're creaky, if they're stiff- Right here, then this is the best part of the workout. Getting started. All right, leg circles.

Hip circles. So right here, it's gonna be a little easier for Sam, she's standing. I always remind you guys, shoulders, hips, they're ball and socket joints and they need to be warmed up. One more set on each leg right there. And release.

All right, a couple of windmills. This is just a good warmup for those of you who are sitting in a chair. Heels in, toes out, feet are wide. Hands out. Let's touch the inside of our ankle or shoe right there, and up to the other side, beautiful.

Right there. Awesome, we are so glad that you decided to join us today. We are. No matter where you are in your fitness journey or whatever's happening in your life, getting a workout in can sometimes be hard. But once you get there and do it, one more set, you feel so proud of yourself.

The hardest part, it's always pressing play. There you go, yep. Okay, so here's how it's gonna work. We're gonna do a little bit of cardio and then we'll go into a strength exercise, do some cardio, strength exercise. So we'll run some circuits, we're gonna hit the whole body.

All right, if you're sitting in that chair, sit up nice and tall. We're gonna start with our arms up. We're gonna pull down with the knee lift. Pull, slow. Pull, right there.

Now, if you like this pace, stay here. If you wanna speed it up, here we go. Pull, pull, pull, pull. Remember, our pace does not have to be your pace. I always say forward is a pace.

Yes. Right, doesn't matter how fast you're going. Nope, not at all. Doesn't matter if you're first or last. The matter is that you're moving.

You're doing it. Right there, let's go. Come on, breathe. Pull your belly in tight. Whether you're standing or you're seated, you feel those abdominals contract?

Yep, the entire time. Right there. Come on. Let's go. You got it.

For four and three, we're gonna go into slow jumping jacks. That's gonna be hard for you standing. Right there. Yeah, slow jumping jacks are almost harder than fast. They are!

Here we go. Are you ready team, speed it up. If it feels good for you, let's go. Open, close. Breathe.

Awesome. So, you, no matter what, whatever brought you here today, we're glad you decided to push play and work out with us. And the two things you bring to the table, attitude and effort. So keep that positive attitude and keep trying, and do what you can for four and three and two and one. All right, we're gonna go into a squat, curl, press, pick up a set of weights that works for you.

Or you could do this with no weights. Or you could do it, like I always say, with soup pans, right? Yes. Now, Sam's gonna add in the squat. So she's gonna squat.

Then I'm gonna curl with her and we're gonna press, and here we go. Squat, beautiful, curl, press. Awesome. Squat, curl, press. So if you're adding that squat in there, that is such a great lower body exercise.

Keep those abs tight, chin up, chest up. If you're seated in the chair, do not use momentum. Yeah, make those biceps count right there. The best part about this workout too, no matter whether you're standing or sitting, low impact, right? Yeah, low impact on the joints.

Still keeps that mind healthy. I always say there is a big connection between the brain and the body. The body, yeah. You gotta move it to lose it, baby. Right there, last one.

Gimme one more, right there. And release, very nice effort. Put your weights down back to our cardio. Breathe deep, inhale and exhale. Kick with your opposite leg.

Punch with your opposite arm. We'll go slow for the first two. Kick and punch. Kick, two more slow just to get you there. Kick and punch.

Double time. Here we go. Kick, kick, kick. Kickboxing, your favorite, right? Yeah, I love it.

Now, if you can't move your legs, keep your legs steady, add those punches in, power comes through your back, delivers through your hand. Let's go, go, go. Breathe. I love it. And if you can, move those legs, no matter where you are, right?

Play around with whether they're higher, or a little bit lower. Right, I love it. And getting your heart rate up is so important. Everybody has a heart, by the way. And cardio is cardio.

You need to keep that heart healthy. And there's no magic pill, the way you keep that heart healthy, is to get your heart rate up a little bit. Move every day. Yes. Come on, four and three and two.

Now we're gonna punch the corners slow first, right there. Two more, slow. Deliver that punch. Now, work your waist. Here we go.

And you punch, punch, punch, punch. Awesome. Breathe. There's something so satisfying about kickboxing. Oh my gosh, I love to kick and punch.

It is awesome. Come on, you can do it. Oh yeah. Talk to yourself, yes you can. I always say, who are you punching?

What are you punching, you don't have to tell anybody. Nope. Come on. 4, 3, 2, Tricep kickbacks, right there. Now we're gonna isolate.

You're gonna keep those shoulders steady, elbows up. Here we go. Sam's gonna add in a lunge. She's like, am I? I am.

Right there. We can slow it down right there. So now if you wanna try some of these exercises seated. Yeah. And maybe some of them you stand up, that would be fine too.

Mix it up. See what you can do. Every day's a little different, right? Every day's a little different. Variety's the spice of life.

Oh man. Do I feel those tricep squeeze. And you squeeze back of the arm. Elbows are high. Oh yeah.

Come on, come on everybody. We believe in you. Shaking is good, right? Here we go, yeah, when those muscles start to shake, you know you're doing it. You know you're doing the work.

Four more. Yes, you can. Three more. Two. Woo!

And beautiful. Put the weights down, way to go. Woo, all right, huh? Yeah. All right, we're gonna march in place.

We're gonna lift right and left. Here we go. It's right and left and right. Lift that leg up. Use your opposite arm.

You kinda lift that thumb to chin. All right, pick up your pace. Here we go. It's like you're running. Here we go.

You wanna go to high knees, Sam? I can, yep. Just pick, pick it up. All right. She's like, sure, I'll do that.

Whatever you want. Whatever feels good for you, come on, keep going. Get that heart rate up there a little bit higher. I'm picking those legs up as fast as I can. Sam's got those high knees going.

Maybe you're just marching with high knees, with a lower impact. It's up to you if you're standing. Here we go, come on, four. Yes. Three.

Yes. Breathe Two, breathe! One. Awesome, all right. Oblique burners.

And let me tell you, they got their name for a reason. They did. So your obliques are your waist muscles. You're gonna come into a plié position, heels in, toes out. I want you to think like you're against a sheet of glass, so you aren't leaning forward, but you're gonna tip in your waist.

Hands are here, reach for the belly of your calf all the way down. All the way down. These ones you'll feel tomorrow. Oh man. These, I always feel these.

Now, slow it down a little bit. So you really work your way to that calf. Right there. Right there, good. Breathe each time.

Crunch. And that isometric plié that Sam is holding, that is no joke. No That's a lot of work. Feel the legs. Way to go team right there.

Awesome. I always say that these workouts go by so fast, but that's of course, always when I'm leading them. So I'm talking a lot. They, they do go by quickly. So how are you doing at home?

Is it going by fast enough for you? Right there. Alright, come on. All right, we're gonna do one more set, here we go. Right.

You got it. Boom. Left. Ugh. Ugh.

Fabulous. All right, we'll keep moving. If you have some water, drink your water. Stay hydrated. That is such a good tip for all of us who are trying to get into better health or better shape.

All right, so we're gonna skip in place. Sam's gonna skip on the floor. She'll show you low impact. And then she'll add a little pep to your step. Are you ready?

We'll go slow up, up. Lift that arm above the head. Now, double time. Here we go. And you skip, skip, skip, skip.

Lift that leg. I feel this in my quad. Even sitting. Yeah. And my core right there.

Right there. Lift it up. Yes, you can. Come on. Let's go.

Reach, reach, reach. Sam, if you wanna add a little pep to your skip, you can. Even when you just pop off your toes like Sam is, you're getting a little bone building. A little bit in the calf, too. Yep.

A little bit of calf action right there. If you are seated like me, reach that arm above the ear if you can. And stretch. And getting that arm above your head. Get that heart rate up there a little bit higher.

Yes, it does. Anytime those arms are above the heart, heart rate goes up. Anytime you add a bigger range of motion or a little speed, heart rate goes up. Let's go, four sets. Come on.

Three sets. Stay with it. Two. And... Awesome.

Woo. All right. So I was just thinking, what's gonna come next? Mid back rows. All right.

So, we're gonna reach down. We're gonna hinge over from our hip flexors, pull back, squeeze in that mid back. So pick up a set of weights if that works for you. If you're in the chair, nice long spine, abs tight, hinge from your hip flexor long spine. Same works if you're standing, notice that Sam is slightly bending her knees and lowering her center of gravity.

Here we go. Pull. Now you can slow this down. If you have heavier weights than us, you might go slower. If you have lighter weights, you might wanna go a little faster.

It's all up to you. You do you, attitude and effort, right? Attitude and effort. That's what you bring to the table. For the win.

Breathe. And sometimes if, you know, moving both those arms at the same time, you can do one at a time, right? Yes, absolutely. So if you were feeling like you wanted to do one arm, you could do this. I gotta tell you, I'm sweating a little bit.

I am too. And remember, sweat is liquid confidence. Yes. Makes you feel good. Alright, here we go, Sam.

Four more, right here. Four. Four. Pull 'em back. Three.

Three. Yes, we can. Two. Two. And one.

One. All right, so we're just stringing exercises together. That's what you call a circuit. So we have a couple more circuits to go. Yep.

All right, we're gonna skip again. Are we ready? Roll those shoulders back. Here we go. Come right with your pace.

Right there. Right there. Good job. Woo. Awesome.

Here we go. We're gonna take it right to rainbow arms with our knee lifts. Here we go. And you switch the arms. You're just drawing a rainbow.

Bring it side to side. Right there. Bring it side to side. It's amazing what you can do with your core. Oh my gosh.

Without just doing crunches on the ground and cranking on your neck, right. And my heart rate is up, like when I'm out walking the dog. Yep. I mean, and I'm sitting in a chair, so no excuses, my friends. Four.

You can do anything. Three, yes, you can. Two, oh yeah. And one, beautiful, tricep overhead. So if you are standing, pick your weights.

If you are seated, pick your weights. You decide, now, you're gonna elongate those arms overhead. Make sure your spine is long. Your abs are tight. Are you ready, Sam?

We're ready. Here we go. Down and up. So just bring it down and up, all the way down behind your head. All the way up.

Do not over tuck your chin. I always love that cue that you give. Yeah. Because you know what happens. And Sam, you keep going.

But a lot of people do this. They tuck their chin because they're straining through their neck. So relax your head. You wanna think about using the back of your arms. Triceps.

Fabulous. You will get toned. You will feel strong. Right there. Come on, give me four more.

Yes, we can. You've got it. Three more. Oh yeah, baby. Stay with it.

Two. Ooh, last one. And woo! All right, so we're gonna go into a deadlift upright row. Okay?

Yep. I'm gonna lower my weights in the chair. I'm gonna come over and reach for my feet. So I feel this in my hamstrings and my low back. You gotta keep your abs tight.

Sam's gonna do a full on deadlift. Show 'em a deadlift, Sam, you don't bend your knees like you're doing a squat. You push your butt back like you're closing the door, like you're just shuttin' the door with your butt. And then we'll come into a shoulder upright row. That's perfect, Sam.

Here we go team, come down, and upright row, right there. Little combo move. Legs and upper body together. Oh yeah. Best kind of movement.

This is your chair conditioning. We're hitting the whole body right here. Now, if you are new to exercise, you might be doing this whole workout without any weights in your hand. Absolutely. And that would be absolutely okay.

Yep. You gotta do what's best for you. Listen to your body, listen to your mind. Right. And if you pulled up some 15 or 12 pound weights, holy moly.

Way to go. We are proud of you. Right there, come on. We just have a few more. A few is three.

All right, here we go. One more after this. Let's go right there. Okay, we are gonna add on another exercise. Squat lateral raise for your shoulders.

So you're going to dump the water out of the pitchers and squeeze an orange underneath your armpit. Are you ready? We're ready. You're gonna squat. Here we go.

She'll add the squat. We'll both do the lat raise, right there. Squat, lat raise for the shoulders. Beautiful, my friends. Woo.

Squat. Lat raise. So some days you might be seated in the chair with me. Some days you might be standing with Sam, and that is all okay. Right?

Progress. Makes, makes what? The journey fun? Can we say that? Yep!

Progress makes the journey fun. It's not always about perfection, right? Right, if you wanted to add like a leg kick, you could, creativity is important when it comes to fitness, right there. Isn't it crazy how creative you can be, though? Yeah, right?

And the more you do, the more you exercise, the better you get at the creative moves. Yes. Yes. Okay. We're doing two more right here.

Come on, team! Talk to yourself. I love it. And release. Wow.

All right. We're almost there. Take a nice deep breath. We're going back to a little cardio. Back to those jumping jacks we did in the beginning.

So here we go. At tempo. Let's do it, in, out. Right there. Man.

This has been a great workout. It has. We're not quite done. A little cardio, a little strength. We're almost there.

Let's go. Let's go. Come on, go. Go. Now again, if our pace is too fast, you can slow it down.

Sam will keep going. I'll slow it down for you right here. Whatever feels good in your body, you are successful if you are moving, right? Absolutely. Right there.

Come on. Every day, just move that body just a little bit, right? A little bit goes a long way. It does. All right, I'll count you down.

Here we go. 8, 7, 6, 5, 4, 3, Good. Jump rope. Grab that jump rope right here. Turn those arms.

Use your bicep. If you're in the chair, add your feet right here. Now, you can always lift one leg than the other leg. There's all different ways to jump. You can do a pedal jog where you aren't jumping off the floor.

You wanna show them that Sam, where you're just pedaling. Got it. Right there. She's like, what are, what are you talking about? Woo!

Yeah. See, that keeps it low impact. So- Yep. Get creative. Turn those arms.

All right, let's go for it. Here we go. Full on. Let's go, Sam, boom. Boom.

Stay with it. Come on, team. 10, 9, 8, 7, 6, Yes, you can. 3, 2, Awesome. All right, one more exercise.

Okay. All right, here we go. Actually, two more exercises. Sorry. All right.

I'm notorious for giving you the wrong- Sneaking another one in there. Alright. This is called an Arnold Press, like the Arnold Schwarzenegger press. Okay. So we're gonna start with our arms in.

You're gonna swing them open and press them up. Bring 'em down and swing 'em closed. Are you ready? Swing 'em open and press. Down, swing closed.

Swing open, press. Lot of shoulders, but keeping that core locked in tight so your low back isn't feeling it. Good tip, Sam. Oh yeah. Strong.

And it's okay if you start to feel a little fatigue, right? And that's kinda what we're looking for. Right, muscle fatigue is your friend. Muscle pain is, uh oh, that doesn't feel right, and you should stop. Muscle fatigue is like, wow, I can barely do another repetition.

And in order to build muscle, you gotta break it down. Break it down Right? You gotta reach that fatigue. And then you feed it protein and hydrate your body. All right, come on baby.

We got two more right here. Are you ready? We got it. Up. Gimme that last one because you can, that's the only reason you need, right there.

And put 'em down. Woo. All right. And that last exercise, one more core exercise, we're gonna bring that opposite knee to the elbow. Here we go.

We'll start on this side, then the other side. And you twist. Good, twist. Nice, twist, twist. All right, what do you say, should we speed it up?

We can. Let's try it. Here we go. And 1, 2, 1, 2. Go.

Makes you think a little bit. Oh yeah. Come on. Crunch. Crunch.

We are so proud of you. You are so strong. Woo. A little heart rate action. A little muscle action.

Yep. Kind of feel those shoulders from that Arnold Press. Yeah. And our favorite types of workouts, I think I can speak for you too. Yep.

Are strength and cardio combined? Yes. Hitting two birds with one stone. Seven, six. I love it.

5. 4, 3, Woo. All right. Nice work. Nice job.

Hey, that happened. That's done. All right, let's cool down. I'm really proud of you. Roll those shoulders back.

Let's do a big side stretch up and over. Come all the way up and out of that waistband. Feels so good. Just rotate that shoulder, that top shoulder back a little bit. Oh yeah.

Ooh. And then the other side. Here we go. And just by being up and out of the chair, you, what, you worked up a little bit of a sweat there, girlfriend. I did.

So when you engage those lower body muscles, when you are able to do that, you will notice that you'll increase your heart rate a little bit more. But if you are in a chair for any reason, we are here for you. We are. And that's, I'm, let me tell you. I felt that workout.

Yeah. Sitting in this chair. Let's go ahead and touch our toes all the way over. Touch your toes. Just drop your head down.

Relax. How about those hamstrings, huh? Oh, say hello. Hello. Cool down is one of the best parts.

I always, I feel like I need to do more of it, but... Right. Let's go ahead and come up. We're gonna do a runner's lunge. I'm gonna come out of the chair because I want you to know that if you can stand up, stretching out these hip flexors from being seated for so long is really important.

So just step back, you can hold onto your chair if you'd like, but just drop it down and open. Oh man, do I need this? Yes, feels really good. Feels so good. Way to go.

And you wanna hold your stretches, at the end of the workout and you wanna hold them to lengthen the muscles. Just take one more big deep breath here. And then we'll switch sides. So other leg comes forward. Open up that hip flexor.

Just stretch it out. Come all the way down to the floor. If that feels good, bring it all the way down. You can come feel that stretch. If you're in your chair, you can stretch this way and just open that hip flexor right here.

There you go. So that's a good option for you. Woo. I always get so tight from sitting no matter what. So- Whether you're exercising or not, when you sit in a chair, these hip flexors get shortened.

Shortened, yeah. So it's really important every day if you have any hip pain, to stretch those hips out. All right, figure four stretch. So one foot comes up. I love the stretch because it literally works, right?

It does. So she'll sit back a little bit into her chair, pose... Finding some balance. Yep. And I'm just trying to press that knee away.

Feel that stretch in my hip. Nice long spine. Way to go. Good work. Let's come to the other side.

Right there. Just press that knee away gently. Nice long spine. Don't round your back. Nice long spine.

And just feel it all the way up the hip. Way to go. We are proud of you for doing this. We're pressing play, we're getting rid of the excuses, we're saying, yeah, I can do this. And baby steps is the key to your fitness journey.

So if you are new, start here. This is good. And graduate up. We have a lot of indoor walking workouts. We have other workouts that would, you know, really be good for you as you graduate up.

So check them out. And if you are injured, this too shall pass, right? This too shall pass. All right, one last stretch. Open up through your chest and heart, interlace those fingers.

Oh, wow. That feels good. Really good. Okay, team, check that off. Box checked for the day.

That's done. Yep. Way to go. Way to go. All right.

So we hope to see you again real soon on another Get healthy UTV workout. Have yourself a fabulous and productive day.