Wall Sit Chair with Chest Fly This exercise combines movements that together will work the quadriceps, hamstrings, abs, glutes, and chest. Hold on to one weight in each hand. Stand so that your back touches a wall or countertop behind you. Bring your feet hip-width apart and parallel. Walk your feet forward and bend the knees, sinking your seat down to knee level. Bring your arms to an "O" shape in front of you at shoulder height. Heads of the weights or knuckles should touch. Slowly lift your heels as you slide the arms open, then slowly lower your heels as you slide the arms closed to the "O." Repeat for 30 seconds. Rest for 10 seconds and repeat. Image Source: Pure Barre