No Excuses, It's a chair routine, yep a aerobic workout in and with a CHAIR!

Chair Routine

• Breath x3
• Reach up x4 left, right, left, right
• Add a Tootsie Roll as you continue to reach up x4
• Now reach forward x4, now "add Tootsie Rolls" x4
• Back reach up again x4, now "with Tootsie Rolls" x4
• Small calf bounce x4, an "add a bicep curl" x4
• 4 Kicks right leg first, careful not to hyperextend the leg, kick, kick.
• Now 4 with other leg, kick, kick.
• Now 4 inner thigh lifts, and lift, lift, 2 more.
• Switch legs give me 4 more, lift, lift.
• Now back to calf bounce, add biceps if haven't throughout legs routine.
• Stand up, "march" x4 now "march wide" x4 and back to "march" x4 "march around" to back of your chair.
• Holding chair do 4 squats, down, up, and down, up.
• Now 4 squats with a side kick, down, up, kick, down, up, kick.
• March it out, x8
• Hold chair, start with right leg do 4 glute squeezes, squeeze, lift, squeeze, lift 2 more.
• Other leg, squeeze, lift, squeeze, lift 2 more.
• March it out.
• 8 Squats with hamstring curl, squat, up, hamstring curl, back down, squat, and up, hamstring curl, back down, and 6 more.
• Starting right first 8 inner thigh lifts, and lift, down, lift, down, 6 more.
• Now for other leg, lift, down, lift, down.
• March it out, and around to the front.
• Take a seat, but continue to march
• Back to the tootsie rolls again
• Now kick forward, careful kick, kick, 4 more.
• Stand up, sit down, stand up, and sit.
• Twist x4 hold on 4th one, stretch it out.
• Again x4 and hold other side.
• Deep breath in arms up, down and exhale.
• Again this time holding triceps stretch.
• Again with other arm and hold.
• Stand clamp hands behind back, hold it.
• Release bring around and hold arm stretch
• Again clamp hold an bring around, now hold arm stretch.
• Sit down, roll shoulders forward, x8
• And back,x8
• Swim, x8
• Deep breath, an stretch up & hold
• Exhale, shake arms out on the way back down to your sides.
• One more deep breath in and up.
• Exhale all the way down to your toes and hold....
• And roll back up stretching each vertebrae.
• Hug yourself you've completed it and it feels good don't it!

I have a class for Men and Woman who need to lose 100+ pounds. Some of the class has a hard time with standing for long periods of time. So I made up this routine to make them more comfortable and to take some pressure off those knees for the people who have had knee replacements. This would also be a good senior workout! Email if you like or have any questions.

Brenda

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