Captain Chair #Workout

Folks, I am back in the gym with my personal trainer Heather Brooke Malone Wolf. It was on today!!! Have you ever looked at yourself and felt you could look better? I know push the negatives aside and focus on the positives. I am sore so that IS a positive! A good sore of course. You know trainers can help you push you through your comfort zone. 🙂 Check out my workout today and let me know if you can keep up.

Equipment Needed:

Box

Bench

Weight plates

Captain chair

Captain Chair Workout
#	Exercise	Reps	Weight
1	Right leg step ups	10	NA
2	Left leg step ups	10	NA
3	Box jumps	15	NA
4	Box push ups	20	NA
5	Chest press	12	40 lbs
6	Mountain climbers	30 sec	NA
REPEAT
7	Back lunge, front raise – left	15	10 lbs
8	Back lunge, front raise – right	15	10 lbs
9	Side lunge left lateral raise	10	10 lbs
10	Side lunge right later raise	10	10 lbs
11	Push up, wide push up alternating left and right	10	NA
REPEAT
12	Captain chair – Knee lifts	20	NA
13	Captain chair – Leg raises	20	NA
14	Captain chair – Ab twists	20	NA
REPEAT
Done in 30 minutes

Burned up 207 calories in LESS than 30 minutes. Woo hoooo!

Have you started moving this week? What are you doing?

Disclaimer: This workout was created by a certified trainer based on my current fitness level. Please adjust weight or motion based upon your fitness level. Always consult a physician before starting any new training program