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From YouTube: Body Conditioning (Using a Chair) with Simone (14/01/21)
Description
Body Conditioning (Using a Chair) with Simone
Please be advised that this workout is carried out at your own risk. Neither Two Riversmeet or the instructor accept any responsibility for injuries sustained during this workout.
This workout is intended for fit and healthy participants with no pre-existing medical conditions or injuries. Please consult your doctor prior to starting any new exercise routine.
Listen to your body and stop if you feel any pain or discomfort.
A
This
is
body
conditioning
and
we're
going
to
be
using
a
chair
tonight.
You
can
use
weights
if
you've
got
them,
but
you
don't
have
to
we're
going
to
mostly
be
doing
it
without
weights.
Tonight,
I'm
just
going
to
be
focusing
on
my
form
good
evening
good
evening
evening,
ruth
evening,
jack
you're
right,
mate.
A
Okay,
so
if
you're
doing
tonight's
workout
guys
go
and
grab
yourself
a
nice
stable
chair,
if
you
don't
have
one
stay
anyway,
I
will
give
you
adaptations
to
do
on
the
floor,
but
we're
going
to
use
the
chair
for
a
added
little
kick
good
evening
paul.
A
You've
started
sonic,
so
we're
gonna
wait
until
six
o'clock
on
the
dot.
We
have
another
four
minutes
to
wait:
go
grab
yourself
a
chair
gang
evening.
Karen
karen
you've
got
your
chair,
ready,
don't
get
a
chair
for
you
and
harry
nice
stable
one,
preferably
without
arms,
although
if
it's
got
arms,
so
be
it,
but
they
might
get
in
the
way
a
little
bit.
A
Just
starting
a
bit
early
tonight
so,
if
you're
watching
this
on
catch
up,
feel
free
to
just
whiz
forward
press
that
forward
button
about
10
times,
because
I'm
not
starting
for
another
three
minutes.
Yet
let
me
know
you
got
your
chairs
also,
if
you
could,
let
me
know
if
you
don't
have
chairs
and
won
the
adaptations
I'll
do
them.
A
Catch
not
really
the
seti,
because
you're
going
to
be
stepping
up
on
them,
hello,
leanne,
hi,
jess
jess.
I
know
you've
got
a
staircase
because
you've
done
my
staircase
workout,
but
we're
going
to
be
using
a
chair
tonight.
Nice,
stable,
chair,
mate,
go
and
grab
one
good
evening
kay
good
evening.
Claire.
A
A
A
A
A
A
We're
gonna
use
a
chair,
so
this
workout
is
intended
for
fit
and
healthy
participants
with
no
pre-existing
medical
conditions
or
injuries.
If
you
have
either
of
those
please
consult
your
doctor
prior
to
starting
the
workout,
neither
myself
or
two
rivers
meet
will
accept
any
responsibility
for
injuries
sustained
as
a
result
of
doing
this,
workout.
A
Your
chair
has
arms.
Well,
all
your
hair
has
arms,
yeah,
graham
probably
best
off,
not
with
the
arms,
if
possible,
because
when
you're
stepping
up
on
it
don't
want
anything
catching
I've
seen
you
fly
your
little
leg
in
the
air
right,
try
and
get
one
without
arms.
If
you've
got
arms,
just
be
careful
with
it.
Okay,
I
double
repeat:
I
will
not
take
responsibility
for
injuries
sustained.
A
B
D
D
A
A
C
A
D
A
A
A
A
E
A
Doing
it
on
the
floor,
sorry,
I
forgot
you
guys
you
keep
going
on
the
chair.
You
squat
low,
you
squat
low,
stand
up
and
stand
up.
Squat
low,
squat,
low
stand
up,
stand
up,
keep
going
on
the
chair
just
for
a
few
seconds
nice
flat
foot
on
that
chair,
steady,
it's
not
a
hit
class
good.
Now
stay
on
the
floor
pick
a
leg
on
it
goes.
We
drive
the
knee
in
tap.
B
A
E
E
B
A
A
B
A
A
E
A
A
We're
doing
single
leg
seats
to
stand,
so
the
trick
is
get
a
position
where
you
can
just
stand
up
with
both
feet:
nice
and
comfortably
and
sit
down.
You'll
need
to
get
those
feet
a
bit
of
a
way
away
from
the
chair.
Now
lift
one
knee
do
the
same.
One
leg
up
sit
down
up
down
up
so
you're
powering
up
through
your
core,
have
a
seat
down
gently.
Try
not
to
just
throwing
down
on
the
chair,
nice
and
controlled
up
nice
and
controlled
down.
E
B
E
A
A
D
A
E
A
A
C
B
E
A
A
D
A
E
D
D
E
A
A
A
Okay,
now
I
want
to
get
the
heart
rate
up
a
little
bit.
We're
gonna
do
a
piece
of
work
called
on
the
minute
every
minute.
I've
done
it
in
all
my
other
classes
as
a
little
fitness
test,
so
we're
gonna
go
for
five
minutes
now
on
the
minute.
Every
minute
we're
going
to
go
down
and
we're
going
to
do.
Eight
glute
bridge
raises.
E
A
D
D
A
B
A
A
E
E
E
E
E
E
B
A
A
B
A
E
A
C
A
E
A
B
A
D
A
A
B
B
E
D
B
A
A
So
each
and
every
time
the
knee
comes
up,
the
core
stays
still
and
strong
and
make
sure
you're
not
leaning
back
on
the
chair,
because
that's
going
to
do
nothing
sitting
up
nice
and
tall
on
the
chair
feet
flat
and
we're
just
going
to
raise
those
knees
up,
aiming
for
them
to
touch
the
elbows
okay
20
seconds.
That's
your
first
exercise!
B
A
These
are
all
abs,
so
this
is
just
activating
the
core
good
okay.
Now
I
want
you
to
reach
up,
and
I
want
you
to
sink
back
so
you're
sitting
at
the
front
of
your
chair,
reach
up
sink
back
almost
as
if
your
back
is
going
to
touch
the
back
of
the
chair
and
then
raise
up
you're
rocking
pulling
in
to
the
back
of
the
chair
and
then
squeezing
up.
It's
all
using
your
core.
A
A
A
A
E
C
A
D
E
A
A
A
D
A
A
D
D
A
A
A
A
D
A
D
D
A
On
the
early
so
got
up
at
half
five
same
again
tomorrow,
right
tomorrow,
just
while
we're
having
a
nice
stretch,
nice
wide
legs
just
to
finish
off
and
just
sink
down
tomorrow,
if
you
haven't
tried
hip
before,
but
you
want
to
try
it
I'm
doing
a
beginner's
hit
session
tomorrow
and
sue
that
works
here,
so
it
should
be
called
lit
because
it's
low
intensity
interval,
training,
thumb
up,
straighten
the
legs,
so
we're
gonna
is
there's
no
jumping.
Basically
we're
gonna
keep
one
foot
on
the
floor
at
all
times.
A
A
Another
deep
breath-
and
I
am
wishing
you
a
fantastic
evening-
tell
me
what
you're
having
for
dinner,
because
I
like
to
know
what
people
eat
for
dinner.
Oh
good,
thanks
liz!
Thank
you
very
much
jess.
Thank
you!
Oh
good,
good!
You
never
know
if
these
classes,
whether
they're
gonna
work
or
not
until
you
actually
do
them
so
glad
you
guys
enjoyed
it.
Thank
you
very
much
for
watching
and
joining
in,
and
I
will
see
you
when
I
next
see
you
so
hopefully
I
will
see
you
tomorrow
for
beginners
here
or
legs.