Sgt. Nate Fitness LLC

Here's a new twist to running place. Seated Runners. It will get your heart rate up without the wear and tear on your knees and supportive joint.

Side-2-side Taps. Hold on to the chair as you tap your feet side to side lightly on the floor. If you find yourself sitting for long periods of time. Use this routine to break up the monotony of constant mobility

Here's a great way to target your abs and upper thighs. "Tap-n-and-outs". As you do them, lightly tap on the floor instead of resting your feet completely. This will immediately bring the abs and thighs into play.

Single Leg, side taps. Very low impact on the knees, yet very effective. Go for 10- 20 each side. You'll notice the burn kicking in before you're done.

Yeah, laugh if you want. These "Open-n-Close", works wonders for your inner thighs, for both gals AND Guys. Give it a go, and keep chuckling while those thighs get a workout.

Seated Alternate Knee raises. If you want to be able to work your abs a bit more, but floor work proves problematic. See how you do with these. Here's an added bonus. While completing these little du-dads. You'll also get some cardio action.

If raisning both legs seem problematic. Alternate them for better control and focus. As with raising both, avoid locking out the knees at the top of the contraction. You want to keep the tension on the quadroceps and not on the knees themselves.

Seated, Leg Extensions. If you're suffering from major knee discomfort, or recovering from knee surgery and wish to restore better range of motivation. This may be the ticket for you. You don't need weights or a machine at this point. While sitting comfortably, extend the legs out and back in avoiding placing your feet to the floor to add more intensity. Go for 3-4 sets of 10. Or, aim for 30 to 60 seconds at a time.

Double pumping action. Instead of alternating the ankle mobility. Do them together in the same direction. As with the other ankle mobility drills. Keep the leg still throughout the routine.