Seated Side Step & Squeeze

Get your body moving with these seated side steps paired with strong arm squeezes to engage both your lower and upper body. This simple but effective combination helps build strength, coordination, while providing a light cardio boost. Easy to fit into a busy day. Always listen to your body and move in a way that feels right for you.

Transcript

Hi, Thank you for joining me today. We're going to be doing some chair exercises that will focus on our arms and our legs. My name is Jen. If you haven't already, Get into a seat. Any kind of seat will do as long as it is nice and sturdy. And honestly, You could even be in a bed if that's more comfortable for you or a couch. And if you would like, You can use little dumbbells, Whatever size fits your body's needs. I'm going to start without the dumbbells and then I'm going to add them in, But just feel free to do what you want to do here. You're still going to get a nice workout even if you do not use dumbbells. What else can I tell you? We will start with a couple of breaths. In and out and as we inhale the arms will come on come over the head and as we exhale the arms will come down This is just a nice way to get that oxygen start to flow and get things loosened up and warmed up a little bit So let's go ahead and begin inhale and arms come up And exhale. Coming down, Inhale, Arms overhead. Exhale, Arms coming down. Let's go ahead and do some shoulder rolls. Shoulders to the back. Just getting everything loosened up and now to the front. Be in whatever clothing is comfortable for you. Do some shoulder shrug. Shake it out, Shake it out. Make sure you are on the edge of your seat. Keep a nice balance, Your posture nice and upright. And bring your arms out to the side. What we're going to be doing is Elbows coming together and out. You can use resistance. In those biceps. As we do this, As the arms come in, One of the legs will go out. And then alternate legs. And breathe. This is a nice, Gentle. . . Set of moves. Using big muscle groups here. Like I said, I'm going to. . . I use dumbbells just for a few repetitions, Just so you can see how it looks. Feel free to keep going while I grab my dumbbells. These are a little heavier than I would like for this set of exercises, So I'm not going to be doing it for long. There we go. I had to get my sequence, Correct? Now if you are using dumbbells, I would encourage you to go a little slower. Than if you are not using dumbbells. I'm gonna put mine down already. Those are a little heavier than I would like. I would prefer probably a three pound. In each hand. And I believe those are a five pound. I'm not able to maintain as good of a posture that way and I don't want to take a chance of harming any of my back or shoulder muscles. But this is a nice workout even without the dumbbells. Nice movement. The chest and the upper back and then your arms and then your legs. Try and keep the core muscles tight. And always remember to breathe. Chair exercises are a great way to get Easy movement into the day. Still does increase your heart rate. Even though we're not standing. All right, We're going to start cooling down already. So from here, Let's shake out, Shake out. And let's see, Hold on to your bed, Couch, Or chair. And let's just slowly. . . Use the legs here. Slowly bring that heart rate down. Let's walk in place a little bit here. Can you see a little bit? Stomp that ground. Bring those elbows back. And just like that we burn some calories. We worked our muscles. I feel energized. That rejuvenated and refreshed. I hope you do too. Let's end with, Let's do three breaths. Inhale. And exhale. Again. Last one. Hi, Thank you for joining me today. I hope this helped for you to, Like I said, Get some energy, Feel refreshed, And reset a little bit in your day. Thanks again for joining me. I appreciate you so much. Bye-bye.