Rosey’s Bikini Body Challenge – Day 7: Chair Dips

Exercise 7: Chair Dips

We only have two more weeks left of Rosey’s Bikini Body Challenge, so don’t forget to send in your photos for your chance to win a luxurious L’Occitane gift basket!

Ever feel like you’re in a mid-day slump?  Well today’s exercise is all about taking a few minutes to straighten up and work your upper body.  The best part?…  you can do this at your own desk!

Making sure that your chair is pushed back against your desk or the wall so that it won’t slip out from under you, sit up straight, place your palms at the edge of your chair on either side of your legs and slip your bum off the chair.  Keeping your core tight – Rosey’s number one rule! –  simply bend your arms and dip down.  Remember that your arms should never be locked, always fluid and don’t dip past 90 degrees.

Try this 10 times, then give yourself a break.  If 3 sets of 10 is too easy for you, then try 15.  Continue to challenge yourself, your body will thank you afterwards!


Step 1                                                                      Step 2                                                                      Step 3                                                                                

All workout gear provided courtesy of Nike.

Watch below to see Rosey demonstrate the exercise! And, of course, feel free to send her your questions and comments in the commenting section below.

Plus, enter for your chance to win a beauty gift basket from L’Occitane by sending a direct message to Rosey’s Facebook page with your before and after photos! See rules and regulations here.

Please Note: This is a supplemental routine that is designed to encourage women age 25-50 to take part in physical activity of some sort at least 3 – 5 days per week, as well as enjoy a healthy diet.



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