See your doctor before trying this workout if you have any injuries, illnesses or other conditions and modify any exercise that causes pain or discomfort. You will need various weighted dumbbells, an exercise ball, resistance band, medicine ball, a chair, and a step or staircase.
Begin with a 5-10 minute warm up of light cardio by walking. Perform each exercise using no weight or light weights to get used to the exercises.
Weights are suggested for each exercise, but modify according to your fitness level and goals. To progress, add a set each week until you’re doing a total of 3 sets of each exercise with 30 seconds of rest in between each set.
Do the following workout one or two non-consecutive days a week, taking at least one day of rest between workouts. For best results, combine this workout with regular cardio and a healthy, low-calorie diet.
Stand in front of a chair with feet about shoulder-width apart. Sit down and, as soon as you make contact with the chair, stand back up and try to do so without rocking back or using momentum.
You can place your hands on your thighs if you need to. Hold weights for added intensity, and repeat for 12 sets.
Sit in a chair and place a ball front of both feet. Sit straight up and try not to rest against the back of the chair, keeping your back straight and your abs contracted.
Lift your right foot and tap the top of the ball and take it back down to the floor. Switch sides and do the same with your left foot, alternating each foot for all repetitions, and repeat for 30-60 seconds.
Stand in front of a chair and hold onto it for balance if you need to. Loop a resistance band around your ankles, keeping it looped under the standing foot.
Bend your right knee, bringing your foot up behind you and keeping the right knee pointing towards the floor and right next to your left knee. Slowly lower back down and repeat for 12 reps on each leg.
You can also use ankle weights instead of a resistance band. Hold a light weight or medicine ball straight up over your head in both hands.
Lift the right knee up to waist level while bringing the arms down, touching the weight to the knee. Return to start and repeat on the left side.
You can add intensity by speeding the movement up and lifting the knees as high as you can. Alternate each side for 30-60 seconds. If you have back or knee problems, you may want to avoid the upper body portion of the move and just do the knee lifts.
Stand sideways to a chair or wall for support and tie a resistance band around your ankles. Lift the left leg out to the side, foot flexed and hips, knees and feet in alignment.
Try to lift the leg without tilting at the torso–hold the torso upright as you lift the leg a few inches off the ground. Lower back down and repeat for 12 reps on each leg.
You can also use ankle weights if you don’t have a band. Sit on ball or chair, back straight and abs in.
Hold a medicine ball or any type of ball at chest level and squeeze the ball with the palms of hands to contract the chest. While continuing to squeeze the ball, slowly push the ball out in front of you at chest level until elbows are almost straight.
Continuing the pressure with your hands, bend the elbows, and pull the ball back to chest. Repeat this exercise for 12 reps.
Stand or sit holding a resistance band in both hands up over your head. Hands are wider than shoulder-width apart and back is flat, abs engaged.
Keep the left hand in place and contract the lat muscles to pull the right elbow down towards the ribcage. Press back up and switch sides, alternating right and left for all repetitions.