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:



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
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
12 Captain   chair – Knee lifts 20 NA
13 Captain   chair – Leg raises 20 NA
14 Captain   chair – Ab twists 20 NA
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

Femme Fitale Fit Club

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