Chair Seated Dip Leg Raise

1. Setup:
- Find a stable chair. Ensure it does not wobble and can support your weight.
- Sit at the edge of the chair with your feet flat on the floor, hip-width apart.

2. Initial Position:
- Place your hands on the edge of the chair next to your hips, fingers pointing forward.
- Your elbows should be slightly bent.

3. Movement - Dip:
- Slide your hips off the edge of the chair while keeping your hands on the chair.
- Lower your body by bending your elbows until your arms form a 90-degree angle. Keep your back close to the chair.
- Hold this position for a moment, feeling the stretch in your chest and triceps.

4. Return:
- Push through your hands to return to the starting position, straightening your arms.

5. Movement - Leg Raise:
- After completing the dips, raise one leg off the ground, extending it straight in front of you.
- Hold the leg in the raised position for a few seconds, engaging your core.
- Lower the leg back to the ground and repeat with the other leg.

6. Repetitions:
- Perform 8-12 repetitions of the dip followed by 8-12 repetitions of leg raises on each leg.
- Rest for 30 seconds between sets. Aim for 3 sets.

Tips:
- Keep your shoulders down and away from your ears during the exercise.
- Maintain a steady breathing pattern; exhale while pushing up and inhale while lowering down.
- Make sure your movements are controlled to prevent injury.