The Captain Chair Co.

Complete body workout in 20 minutes 🔥🔥

Arms in 10 minutes!!! Say hello to your new favourite daily lunch routine 🔥🔥

Single leg balance is one of the most important exercises you can practice, but make sure you’re doing it safely.

If you’re new to it, hold onto a bench, kitchen bench, or chair. I actually want you using that support so you can focus on activating the right muscles, rather than just wobbling around trying not to fall. If you’re wobbling heaps, you’re probably not getting the muscle activation we’re aiming for.

On your standing leg, keep a slight bend in your knee, don’t lock it back, especially if you’re hypermobile. Gently squeeze your glute and stay nice and tall through your body.

Try holding the position for one to two minutes while adding simple movements with the other leg, like knee lifts, leg circles, or toe taps forwards and backwards. These little challenges help improve your balance and build strength at the same time.

Practising single leg balance regularly helps you feel more stable and confident in your body, improves your strength training, and can even reduce your risk of falls. It’s such a simple exercise, but it has huge benefits.

Legs in 30 minutes! 🔥

Today’s workout is simple, effective, and will have your legs working hard.

4 exercises:
• Heels-elevated dumbbell squats
• Weighted shoulder bridges
• Bulgarian split squats
• Lunges

Complete 3 rounds, aiming for up to 15 reps of each exercise depending on the weight you’re using.

For the heels-elevated dumbbell squats, I elevated my heels and kept my stance a little narrower to increase the focus on the quads. If weights aren’t right for you today, simply use your body weight and you’ll still get a fantastic workout.

Start with what your body is ready for, work within your available range, and don’t push into pain. Build strength gradually, move well, and most importantly, have fun! 💪

Full body in 10 🔥❤️

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