Learn more about the 21-Day Transformation Challenge here, and check out one of the super-effective workouts that’s part of the program below. This workout is the perfect place to start if you have 50+ pounds to lose, are dealing with joint issues, or are over 50 and just getting back toexercise.
What you’ll need
A sturdy chair and a pair of dumbbells
How to do it
Perform each exercise for 40 seconds, followed by 20 seconds of rest. “Do as many reps with good form as you can during each set,” says trainer Chris Freytag. Complete the circuit 3 times for a total of 15 minutes. Aim to do the routine 3 times a week.
Choose the right weight
Beginner: 3 to 5 lb
Intermediate: 8 to 10 lb
Advanced: 12 lb
1. Sit-down stand-up
Targets: Glutes, legs
Sit on chair, knees bent and feet flat on floor. Stand up, pushing through heels, squeezing glutes, and contracting abs. Sit back down and immediately move into next rep.
2. Incline seated chest press
Targets: Chest, shoulders, arms, core
Sit at an angle on chair, upper back supported by backrest, abs contracted. Hold dumbbells at shoulder level with palms facing forward. Press dumbbells straight out in front of you, then return them to starting position.
Targets: Back, shoulders, triceps
Stand with feet hip-width apart and hinge slightly forward from hips, extending arms toward floor with 1 dumbbell in each hand. Keeping abs tight, pull dumbbells toward chest, squeezing shoulder blades together. Extend arms behind you, squeezing triceps. Slowly return to starting position.
4. Standing glute squeeze
Targets: Glutes, legs, hips
Stand behind chair, hands on top of backrest. Extend right leg behind you, squeezing glutes. Return leg to start and immediately move into next rep. Continue for 20 seconds. Repeat with left leg.
5. Seated ab twist
Targets: Abs, waist
Sit on chair with hands behind head and elbows out to sides. Crunch forward, pulling belly in tight and bringing right elbow to left knee. Return to start and repeat move on opposite side. Continue alternating sides for 40 seconds.