Elementary Workout Schedules for Office- and Home Workers COMPILED BY DEAN AMORY

The Total Body Workout in just 10 exercises
Jessica Smith
How to Do This Workout
Want to begin working out? All you need is a sturdy chair with a high back. Follow these exercises
designed for beginners by certified trainer Jessica Smith. This circuit workout includes cardio and
strength-training moves to tone your whole body.
Work out details: Do each exercise for the recommended number of reps, with a 45-60 second rest in
between moves. Aim for one to three full rounds of this circuit. Use slow, controlled movements and
pay attention to your form and how your body feels during the workout. If any move feels too tough
for you right now, skip it and go to the next. Do this routine once or twice per week, alternating with
15-20 minutes of your favorite cardio activity, like walking or riding your bike.
Move #1: Squat Stand Up & Reach
Total Body Exercise: 10 repetitions. This first
exercise doubles as your warm up, working the
muscles throughout your entire body while
elevating your heart rate to burn calories in the
process.
How to do it: Stand in front of the chair seat, feet
slightly wider than hip width, elbows bent with
your fists in front of your shoulders. Lower into a
squat until you lightly tap the chair with your butt.
[shown in photo A]. Stand back up while reaching
both arms overhead, spreading your fingers wide
and reaching toward the ceiling [as shown in photo
B]. Bring the arms back into your original position and repeat.
36
Move #2: Seated Jumping Jacks
Cardio Move: 20 repetitions. This jumping jack
variation is a great way to get your heart pumping
minus the higher impact of the traditional version.
How to do it: Sit tall on the edge of your chair,
elbows bent in front of your body, toes lightly
tapped on the floor [as shown in photo A]. Quickly
open your arms and legs into a wide ‘X’ shape,
flexing your feet so that only your heels lightly
touch the ground [as shown in photo B]. Repeat as
fast as you can.