By: Debra Santan, Good Karma Yoga
Needed:
- Chair
- Water bottles or Light weights
Arm Lifts
Arms at 90 Degrees holding weights palms facing in, elevate elbows to shoulder height
- Pulsing up 1” & down 1”: 30 reps
- Curling in 2-3” engaging biceps: 30 reps
- Open arms out, palms facing in, shoulder blades relaxed and down, pulsing up 1” & down 1”: 30 reps
Triceps Lifts
Feet hip distance apart, bend into knees (partial squat), hinge forward at hips (ski position), extend arms down and lift just above seat
- 1” pulse 30 up
- 1” pulse 30 squeeze in
- 1” pulse30 palms up
Calf Roll Ups
Parallel leg / feet facing back of chair, heart lifted, shoulders down, fingers rest on back of chair, roll up to balls of feet, drop to hoover (do not touch the ground)
- 30 reps alternating
- 30 reps together
Quad / Hamstring Pulse
From Calf Roll Ups, keep heels lifted 1-2” off floor, bend knees forward, hips over ankles, shoulder stacked over hips, long spine
- Pulse up 1” & down 1”: 3 sets of 10 (30 total)
- Bend knees deeper, pulse up 1” & down 1”: 30 reps
- Twist at waist right, shoulders facing chair, pulse up 1” & down 1”: 30 reps
- Twist at waist left, shoulders facing chair, pulse up 1” & down 1”: 30 reps
- Finish with 30 second hold
Core
- Bicycle 50 – 100 reps (depending on fitness level)