Hi, I'm Mariska from Washington d C fuse plots and today we're going to do a chair workout. The first, I would say about 80% of the class is going to be without using the handles, but I did want to do some exercises that are showing you some ideas on how to really use the handles as part of exercises. Um, just as an FYI, broke my leg about six months ago and then three months back to walking on it. So my legs aren't as strong as they were prior to that. So it's going to be kind of arm heavy. Um, this particular workout. But still we have to start with foot work, which is where we're going to start. So I'm the only spring weights I'm gonna use.
Our two springs are one spring and this is a balanced body chair, so I'm only using the black springs. There are white springs. Honestly, I don't know why. So I've never used them. We're just gonna go ahead and have a seat and then we'll start with a plotty V and we're just gonna do some arm movements at the same time as we do foot movements just to get our arms warmed done. So growing tall, imagining that the crown of your head is lifting up towards the ceiling. Just start pressing your legs down, exhale up, down and up. And then you can begin moving your arms. So I'm just going in towards my chest, in towards my shoulders, in, towards my chest, in towards my shoulders. And I'm also going to take this time first to just kind of settle, but also to get some spinal movements involved as well.
Trying to keep your pelvis really still twist and center. Last two. Well actually have to do one more I think to be even. And last one we'll change your foot position again. This time we're going wider on the pedal and let's actually start with the pedal all the way down. You're going to bring your hands behind you, send your hips forward and then back a little bit. Hips forward. Squeeze between your shoulder blades, hips back a little bit, hips forward, Lean your weight into your arms, let the pedal lift up, press down, lift up, press down, trying to keep your pelvis at the same level, which is hard to do, period. And especially while talking, we're gonna do four more. Two, three and four.
I'm going for crazy option three with the hope that pure pride will get me through it. I don't think I can talk at the same time. So if I'm not talking, just talk in your head and talk fast because that's what I'm going to be doing. So I'm going to come all the way kind of off the chair. So that when I come on the chair, I have enough of my back on. They don't feel like I'm going to fall. I'm going to start by pumping my arms and then extending my legs.
We're going to take a spring off and we're going to do an entire series. That sort of a swan series. Swan being my favorite exercise, unlike the hundreds short way on the chair. So first you're going to stand behind the chair and we're going to do a little spinal warm up. You want to be pretty close going can inhale your arms up, exhale to round forward. Try to keep your seat where it is in space. Hands to the pedal. Send your butt back, chest forward, round. Bring the pedal to the top.
We're gonna come lying on the chair and then press the pedal down. Um, and you want to be straight line from your shoulders to your wrists. With your hands not really folded back. You want them lengthened. So we're going to start with like a regular swan. So you're just lifting your chest through your arms and then press forward. Inhale up and exhale forward.
Bend right leg up, one bend up to bend up. Three, four, five, six, seven, eight. Keep your abs pulling in nine and 10 and we switch left leg up and two. And think about. It's a squeeze of your glute to lift your leg. Four, five, six, seven, eight, nine and 10. We'll take a little break by just pressing the bar to the floor and I'm going to scoot the tiniest little bit forward because the next one's going to be a swan dive. So you're going to lift up lower down.
So I'm going to lift the spring up to put it back on the one spring that I had on the first round. Next thing we're going do is some more abs Cirina do them. Not the short way, because that was really awful. We're gonna do them the long way and if you want to, again, you can do them on the floor. So I'm going to do them this way. This is a much more this like three times the Mat I had for the hundreds. So that feels really spacious. So we're gonna come to lying down and bring your knees in towards you. So legs are immune tabletops, start hands behind your head.
So I'm going to sit really super far forward. Some right where my glutes and hamstrings come together and then you can have your hands turned out or turned in on this one. I think I'm going to do n because on the next one I'm going to do out. So coming back, reaching for the pedal. You're going to start by bringing your legs up so that you can just get a sense of how heavy the pedal is or is not serum.
Last four, two, three and four both legs back up, both legs straight. Sit yourself up, lower your legs. Make your way all the way up where you have to do the other side hip, so we're going to turn you have your foot hooked. Your other foot is really think about reaching it energetically through the ground. Arms out, so we reach, I remember we're following our reaching arms, so we're looking at it and then it's going over and we're following it. Looking up and over. I've got three more. Look up and over.
I don't know how that's possible. You're gonna grab the pedal and pull it up and you're still sitting kind of to the front. So see how it goes. How's that on this one? I'm going to pull it to till it's at the top. I'm going to take my legs down, around and up, down, around and up. Here's three,
We're going to do a couple of form pikes. So what I want you to do is first come to your forearms and then you're going to do, it's very height dependent. So if you're not as tall as me, this might not work. You're going to lift up onto your tip toes so that you can bring your knees and I'm right at that little dip in your kneecap, knees onto the pedal, and then you're going to lift your feet up and take the pedal all the way to the floor because those your start position, think about it like knee stretches on the reformer. Round your spine, push into your arms, lift the pedal to the top length in your pelvis or lengthen your spine forward to your low back. It's longer and you push your hips forward and then you're going to round up, drop your head and then lengthen to come all the way back down. Chin to your chest, ponytail forward,
Round your spine to lift the pedal up to the top. Drop your feet to the floor, come off the chair can drop your chest through your arms. We're gonna bring your hands. I always think the front of the chair is whatever side I'm on. So I'm gonna call this the front of the chair. Now you're going to step onto the pedal and we're going to start with your heels together. Toes apart. You're going to bend your knees, Bend your elbows.
We have a slight lean forward. Knees are gonna stay equally bent. Push into your arms, lift the pedal up, knees lift up, two, three, four, five, six, seven, eight, nine and 10 heels lower. You can actually get a little bit of an Achilles stretch here, which feels nice. And then you're going to bring your hands forward to let the pedal lift up. Now I've done this exercise before, so I know that my perfect weight for this exercise is a spring on a three in the spring on a two. You're going to have to figure out based on your size, what's the right spring weight for you.
So coming forward, lifting the pedal back up. I've got three more of these pushed down. If you need to work on arm strength, just go ahead and break your leg. And if you can't do anything other than arms, your arms will get really strong in that period of time. We've got two more press down,
The next exercise we're going to do are with a map, so go ahead and get your mat. We're going to roll it down on the floor and we're going to come to a single spring. Okay. So now that you have your mat down and we're on one spring, I chose a spring on a two because that's how heavy I want it to be. Um, you're going to come lie down on your stomach and depending on how your chair is, you might have to have your hands go wider than the pedal, which is what you have to do on this because there's a lot of stuff you can run your hands into. But we're just going to do a variation of swimming and I'm going to go for hitting these outside, um, dowel pieces. So you're gonna start with your head down and then you're going to lift your left arm, right leg and head. Tap the bar and lower back down. Lift up, tap and down.
Enjoy the stretch. And then we're going to move on to kind of got my head propped up on my arm. I'm going to hold onto the pedals so I can pull it down a little bit. Hip stacked, lift your legs up and the pedal down and then we'll go up
Bend your knees. Go ahead and just let your arms go to the side. Feet come to the floor and you're just going to kind of turn your head side to side in case you did create a little bit of neck strain just so that you can relieve yourself of that hold onto your legs and just gonna rock yourself forward. And then we're going to come to a kneeling position. So I think kneeling, we're going to be a little bit away from the sea. This is just kind of to reset our bodies. After that one hand on the pedal, one arm reaches up, we're going to side reach over. Imagine you're between two panes of glass and then lift yourself back up.
Here's two and up and three, and then we're going to add the reach back and come back up over, add the reach back. And it's not a big reach. It's a little reach. I think we did three overs and two back on the other side, but here's two over and three back and then come all the way back up. Can turn towards the chair. Make your way up to standing. So the last exercises that we're going to do are using that, um, the handles. We're also gonna use a dowel for the first one. The first couple of exercises you do not need to have handles or Dallas for the last couple you will. So if you have handles, let's go ahead and get them attached to your chair and we'll do the sort of home stretch. So we're back with a chair that has handles on it.
These are the highest setting, which is what you want to do. If you're going to do this variation. I'm also going to use a dowel. Um, this is a perfect variation for if you have somebody who is afraid of doing going up front, which may be me. Um, also if people have balance issues also, if you really want people to target more the back of their leg than the front of their leg. And um, I use this as, um, sort of a training wheel exercise before doing the full ongoing up front. Um, so I have two springs on three, which is difficult for me, but I just don't wanna have to change the springs all that much time. So what you're gonna do is your step onto the pedal and then you're gonna step your foot forward onto the chair, take the Dowel, it goes in front of the handles, but behind your knee, and then you wanna make sure it's even on both sides. And what I'm gonna do is I'm actually going to pull back, so my weight is going this way more into my back foot.
We're going to pause about halfway hand on your knee bend and extend your back leg. 10 Times two,