Maria Ly, co-founder of Skimble
Creative Commons License photo credit: mariachily

By Guest Blogger, Caitlin Weeks

This easy program takes about 20 minutes. Always consult a doctor before beginning a workout program. Do these exercises at your own risk. First, march in place with high knees for 2 minutes to warm up.

Chair Squats

Sit in a chair with your hands on your hips, then stand up. Repeat for
2 sets of 15 reps.


Caitlin Demonstrates Chair Squats


Get on all fours and put your body in a straight line from knee to shoulder. Let your elbows extend out as you lower yourself down near the mat. Do 2 sets of 15 reps


Push ups are not just for guys anymore!

Butt lifts

Lay on your back with knees bent, feet on the floor. Then lift your butt up squeezing glutes at the top. Keep your arms straight by your side. Do 2 sets of 15 reps.


Tuck your Buttocks as you Lift to Tighten and Tone

Back Rows

Bend at the waist with your back flat, butt pushed out, knees slightly bent. Hold some hand and weights and bring your arms up to the side like you are rowing a boat. Pretend you are squeezing your elbows together when flexing. Make sure you stay bent over with a flat back. Do 2 sets of 15 reps.


Row, row, row your back!

Tricep Dips

Sit on the edge of a sturdy chair. Grab the sides and lower yourself up and down to work triceps. Keep your elbows near your ribs, shoulders down. Do 2 sets of 15 reps


Choose a Sturdy Chair That Won

Shoulder Press

Stand with your feet hip width apart. Hold some hand weights at a 90 degree angle framing your head. Then extend your arms up overhead until the weights almost touch and repeat. 2 sets of 15 reps


Shoulder Press is one of Caitlin's Recommended Exercises for a Full Body Workout

Other Exercises

Lie on your back, head down and pedal your legs like a bicycle, arms on the floor
1 set of pedaling for 1 minute

Touch your toes then reach up to the ceiling and rise up on your tiptoes, working your calves

Repeat 15 times

Jog in place for 1 minute

20 jumping jacks

March in place for two minutes for the cool down, then follow with some easy stretches.

Savor each morsel!

Caitlin Weeks, BA, NASM Certified Trainer, Bauman Certified Nutrition Educator, C.H.E.K. Holistic Lifestyle Coach, Holistic Nutritionist and Wellness Coach in San Francisco serving the Bay Area and beyond via phone and Skype consultations. Learn more at