- Hi, I'm Shauna Smith-Yates and today I'm gonna be taking you through a beginner workout on your chair. You're gonna take a breath in, nod your head and then exhale, roll down through the spine, catching the pedal with both hands, pressing it downwards as far as you're comfortable and then inhale to pull the pedal back up towards the top, and exhale to roll all the way back up to standing. I'm gonna inhale here, and as I exhale I'll press the legs down and then inhale to control the pedal back up. Exhale to press, inhale up. So, you'll notice my range of motion is limited here on the chair, but I'm gonna really get the work into my quads. And I wanna make sure, as I'm pressing, that I'm not losing the stability of my abdominal. There should be no rocking forward or back with my pelvis. You're gonna turn around and we're going to do a little bit of a forward step down, just a few, to get a sense of the quad muscle working in an e-center contraction, like you're going down stairs. It's very functional. So, we'll come half way down, and then bring it back up.