You are here

Chair

Spoon

Spoon

A.

Start sitting in a chair on a smooth surface, heels on a towel. Grip hands around the seat and lift off the chair, butt elevated and spine straight. Keeping arms straight, lean forward so torso and legs form a 90-degree. In a slow, controlled movement for 4 counts, flex feet and pull the hips up toward the ceiling. On the 4-count-out, push the hips down and feet forward.

B.

For an added challenge, add a triceps dip in between reps.

Catfish

Catfish

A.

Start by selecting a sturdy piece of furniture, and a smooth floor surface (e.g., tile or hardwood). Facing the chair, place hands on the sides of the seat with straight arms. With a 90-degree angle between your hips and the floor, place your feet on a towel, balancing on the balls of feet with a slight bend in the knees. Pull your knees in toward elbows on a 4-count-in. Then, staying on the balls of feet, sliding your feet out on a 4-count to return to start.

B.

To mimic the Supra's different incline levels, use a set of stairs to place your hands and different heights, keeping feet on a towel on the ground.

Spoon

Spoon

A.

Start sitting in a chair on a smooth surface, heels on a towel. Grip hands around the seat and lift off the chair, butt elevated and spine straight. Keeping arms straight, lean forward so torso and legs form a 90-degree. In a slow, controlled movement for 4 counts, flex feet and pull the hips up toward the ceiling. On the 4-count-out, push the hips down and feet forward.

B.

For an added challenge, add a triceps dip in between reps.

Catfish

Catfish

A.

Start by selecting a sturdy piece of furniture, and a smooth floor surface (e.g., tile or hardwood). Facing the chair, place hands on the sides of the seat with straight arms. With a 90-degree angle between your hips and the floor, place your feet on a towel, balancing on the balls of feet with a slight bend in the knees. Pull your knees in toward elbows on a 4-count-in. Then, staying on the balls of feet, sliding your feet out on a 4-count to return to start.

B.

To mimic the Supra's different incline levels, use a set of stairs to place your hands and different heights, keeping feet on a towel on the ground.

Elevated Bent-Over Row

Elevated Bent-Over Row

A.

Start in plank position with right hand on a sturdy chair, box, or bench and left hand holding a kettlebell by handle with arm long and palm facing right.

B.

Pull weight up to ribs, bending elbow behind you. Take 2 seconds to slowly lower to starting position.

Here's Test Exercise #3

Here's Test Exercise #3

A.

Curabitur nulla massa, rutrum eu libero eu, consequat ornare dui. Fusce erat neque, gravida ac nulla non, venenatis suscipit ipsum. Curabitur fringilla augue eu molestie faucibus.

B.

Nam scelerisque non nunc sit amet finibus. enean quis nunc semper, pharetra lacus sed, vestibulum tellus.

Kidney Relief Backbend

Kidney Relief Backbend

A.

Place your hands by your sides or on the chair behind you. Inhale, lift your chest. Exhale, find a backbend in your middle and lower back. Breathe into your kidneys and optionally drop your head back. Hold three to ten breathes.

Fists Into Abdomen Forward Fold

Fists Into Abdomen Forward Fold

A.

Make your hands into fists and bring them to your abdomen, below your rib cage, knuckles touching. Inhale fully, then exhale and press your fists into your abdomen. Inhale again, and on your next exhale, fold forward, keeping your fists pressing in and now up into your abdomen.

Twisting Cleansing Breath

Twisting Cleansing Breath

A.

Sit in your seat and place your fingertips on your hips, or on your shoulders. Inhale to a comfortable level. Begin short, sharp breaths our of the nose, where the inhale is simply a reaction to the exhale, as the diaphragm pumps on the abdominal wall. It should flel somewhere between sneezing and b'owing your nose.

B.

As you pump, on each exhale, twist left and right. Continue pumping the exhales and rotating from side to side for thirty to sixty seconds. End in the center. Relax your arms and breathe normally.

Water Ski

Water Ski

A.

Stand with right side next to a barre or the back of a chair, heels together and toes apart about 5 inches. Press heels together firmly, rise up on balls of feet, and deeply engage abdominals.

B.

Hinge backward from hips, lengthening front of body as you bend knees deeply. Continue to track knees over toes as you lower and lift slowly. After last slow rep, pause at the bottom of the position and pulse up and down one inch.

Pages