CARDIO

Duration: 01.50

Exercises: 5

Cardio

This workout focuses on conditioning and strengthening the cardiorespiratory system. Here the pace is higher than the other workouts. The workouts consist of 5 exercises each with 20 repetitions.

Seated running

Repetitions: 20

Seated running

Sit with your feet shoulder width apart. Bend your elbows at a 90-degree angle or less. Let your arms swing in the same direction as you are running. Keep in mind that your arms should not cross the centerline. Keep your palms facing inward during the entire exercise.

Burpees

Repetitions: 20

Burpees

Sit with your feet shoulder width apart. Bend down and reach for the floor with both hands. Sit back up and reach for the sky with both arms. Return to the starting position and repeat.

Jumping jack

Repetitions: 20

Jumping Jack

Sit with your arms down by your side. Move your arms in a fast movement up above your head and clap your hands together. Return to the starting position.

Punches right

Repetitions: 20

Punches right

Sit with your feet shoulder width apart. Hold your hands up near the top of your chest. Punch your right arm forward, slightly rotating your shoulder while twisting your upper body.

Punches left

Repetitions: 20

Punches Left

Sit with your feet shoulder width apart. Hold your hands up near the top of your chest. Punch your left arm forward, slightly rotating your shoulder while twisting your upper body.

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You finished the cardio workout!

Well done! You have now got a taste of what seated training is. Workouts like this one can be a great way of adding more exercise to your everyday life. Doing shorter training programs throughout the day or longer sessions throughout the week can really boost your overall health. If you are up for more, try one of the other workouts!

STRENGTH

Duration: 01:32

Exercises: 4

Strength

This workout focuses on strength development. Here you perform fewer repetitions per exercise and the repetition tempo is lower. This increases the time the muscles are under tension and it helps to keep focus on contracting the intended muscles. The workout consists of 4 exercises with 8 repetitions.

Lateral raise

Repetitions: 8

Lateral raise

Allow your arms to hang down by your sides with your palms facing towards each other. While maintaining a slight bend in your elbows, raise your arms out to the side until they are parallel with the ground. Pause, and then slowly return to the starting position.

Bent over row

Repetitions: 8

Bent over row

Start with your body bent forward and almost parallel to the floor. Keep your arms in a straight line down from your shoulders towards the floor. Squeeze your shoulder blades together while lifting your elbows up past your back. Maintain a neutral back position, brace your core and keep your elbows close to your body during the exercise. Pause, and then slowly return to the starting position.

Shoulder press

Repetitions: 8

Shoulder press

Sit on the edge of the chair and lean back. Raise your hands to shoulder height and rotate your palms forward, facing away from you. Lift your hands up above your head in a controlled manner by extending your elbows. Lock your arms at the top and then slowly lower your arms to the starting position.

Shrug

Repetitions: 8

Shrug

Sit with you feet shoulder width apart. Hold your arms down along the side of your body. Look straight ahead. Shrug your shoulders up towards your ears as high as you can and pause for just a second before lowering to the starting position.

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You finished the strength workout!

Way to go! You just got a taste of what seated training can be like. Exercises like these and the ones from the other workouts can be fitted in to your everyday routine and help you stay healthy. If you are up for more, try one of the other workouts!

MOBILITY

Duration: 01:40

Exercises: 6

Mobility

This workout focuses on developing your mobility. The exercises require focus and control. The exercise tempo is slow and utilizes the full range of motion of the joint. The workout consists of 6 exercises.

Forward shoulder roll

Repetitions: 5

Forward shoulder roll

Sit with your feet shoulder width apart. Lift your chest to straighten your back. Bend your elbows so your forearms are horizontal. Make loose fists with your palms facing each other. Lift your shoulders up towards your ears. Now do small forward circles with your shoulders by gently rolling them forward, down, back and up.

Backward shoulder roll

Repetitions: 5

Backward shoulder roll

Sit with your feet shoulder width apart. Lift your chest to straighten your back. Bend your elbows so your forearms are horizontal. Make loose fists with your palms facing each other. Lift your shoulders up towards your ears. Now do small backward circles with your shoulders by gently rolling them back, down, forward and up.

Chest expansion right

Repetitions: 3

Chest expansion right

Sit with your feet shoulder width apart. Keep your right arm straight out in front of your body at shoulder height. Expand your chest by moving your arms away from each other as far as possible. Return to the starting position and repeat.

Chest expansion left

Repetitions: 3

Chest expansion left

Sit with your feet shoulder width apart. Keep your left arm straight out in front of your body at shoulder height. Expand your chest by moving your arms away from each other as far as possible. Return to the starting position and repeat.

Side bend right

Repetitions: 3

Side bend right

Sit with your back straight and hold the right arm down along your body. Place the left arm behind your head. Bend your waist to the same side as your straight arm, until you feel a small stretch. Return to the starting position and repeat.

Side bend left

Repetitions:3

Side bend left

Sit with your back straight and hold the left arm down along your body. Place the right arm behind your head. Bend your waist to the same side as your straight arm, until you feel a small stretch. Return to the starting position and repeat.

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You finished the mobility workout!

Nice job! You have now got a taste of what seated training is. Mobility drills like the ones you just performed are good for maintaining and increasing your range of motion. They are a great tool to balance out long hours of sitting down at a desk or on the couch. Adding short training programs of focused exercises are a great way of maintaining good health. If you are up for more, try one of the other workouts!