Weeks 3 & 4

[Monday — Strength]

Wall Pushes — 3 sets of 6

 

Leg kick in chair — 3 sets of 6/leg

 

Bodyweight squats w/chair assistance — 3 sets of 5 (grabbing chair)

 

Self arm wrestling —  3 sets of 20 seconds/arm

 

Palm pushes — 3 sets of 20 seconds

 

Field goal pushes — 3 sets of 20 seconds

 

Calf raises w/ chair — 3 sets of 20 seconds

 

High wall sits — 3 sets of 15 seconds

 

 

[Wednesday — Endurance]

Arm raises (arms out in front) — 30 seconds

 

Arm raises (arms out to side) — 30 seconds

 

Seated bicycles — 20 seconds

 

Marching in place — 30 seconds

 

Sit to stand in chair — 20 seconds

 

Step forward jumping jacks — 30 seconds

Pull down w/ knee up in chair (alternating knees) — 20 seconds

Side step jumping jacks — 30 seconds

Toe taps in chair — 30 seconds

Repeat 2 times for 3 total sets.

[Friday — Flexibility/Balance ]

Standing on one foot — 5 x 5 seconds/leg

Trunk twists in chair  — 4 x 5 seconds/side

One-legged chair touches — 2 x 5/leg

Back leg raises (hands on chair) — 2 x 6/leg

Side leg raises (hands on chair) — 2 x 6/leg

Body circles (sitting in chair) — 2 x 6/direction

Toe reaches (sitting in chair) — 20 seconds/leg

Wall pushes — 10 seconds/leg

Repeat 1 time for 2 total sets

Watch our friend Henry do this workout.

 

Click here to download the workout log for week 3 to your computer or phone so you can follow along

Click here to download the workout log for week 4 to your computer or phone so you can follow along

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