This workout is from PJ's 30-Day Osteoporosis Program and can be used as a lower-body workout or added on after a cardio workout.

Emphasis is placed on your ability to decelerate your body, as well as working the stabilizers of the ankles, knees, and hips using a training principle called time-under-tension (TUT).

Tools: chair with a back to it, int/adv: moderate to heavy dumbbells