Wunda Chair Workout with Clare Dunphy Hemani

Thighs, Butts & Guts

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You read the title correctly. Your thighs, butts and guts are in for a targeted workout on the Wunda Chair! Clare leads a quick and creative sequence that you can do regularly to keep your body stable, strong and sleek. Set your springs on 1 Top, 1 Bottom and leave them there for the whole workout. Visit Clare at Progressive Bodyworks and explore her new program for studio owners Pilates Avatar.

What Others Are Saying


  1. stewingabout 3 months ago

    Clare you and the ladies are amazing!! – thank you

    • Clare Dunphy Hemani Author

      Wonderful to hear from you! Don’t you just love Pilatesology? -Clare

      • stewingabout 3 months ago

        Omygoodness yes! I don’t watch tv , I watch pilatesology lol! And the toothpaste cue…aaahhh! LOVE! I’m going to play with this series tomorrow with my students. Thank you so much for being on here and sharing your knowledge with the world:)

        • Clare Dunphy Hemani Author

          Hey, Let me know how it goes with your students!!!!!

          • stewingabout 3 months ago

            Hi Clare! The class went great! They LOVED LOVED it! We were all sweating and it got the heart rate up too.
            Thank you so much for this round the world series

          • Clare Dunphy Hemani Author
            Clare Dunphy Hemani 3 months ago

            Yipee! Great to hear you took it on and owned it! -Clare

  2. Lelador
    Lelador 4 months ago

    Goodness gracious, great buns of fire! Thanks! This was amazing!

  3. Chen.cohen1690 3 years ago

    This sequence is amazing! It includes all my “nemesis” exercises. Side pull ups and goong up front have always been really tough for me. Now this creative sequence gives me motivation to keep working on it! Thanks Clare!!

    • Clare Dunphy Hemani Author

      Hey Chen, You’ll be surprised how fast you get better at those nemesis exercises just by ding them. And it’s funny how they soon become your faves!

  4. colleenferg7
    colleenferg7 3 years ago

    So good!!! love all the transitions

  5. Helena Birecki
    Helena Birecki 5 years ago

    I took Theodora’s tip to make sure I stayed even (thanks!) and had a great workout. Love the “kneeling sidekicks” variation!

  6. JohnnaGreen 5 years ago

    LOVE LOVE LOVE this combo. Thank you.

  7. Theodora
    Theodora 5 years ago

    Hi Clare, this was a great workout!! And it really works! Just wanted to say, in case anybody gets confused, there’s a couple of exercises missing from the second half that were done in the first, so what I do is repeat the first half on both sides just to be perfectly symmetrical! Namely, the cross pump is missing, which then makes the side pull up get repeated twice on the same leg rather than switch legs, and also the pull up on both legs. It can happen to anybody when there’s so many continuous exercises done on one side, right? 🙂 Thanks Clare, this was great, I can feel it already!

    • Clare Dunphy Hemani Author

      Hi Theodora, OMG you are right! Dang, apologies. I am glad you like it though!!!

      • Theodora
        Theodora 5 years ago

        Yep, love it! Been doing it for a week, I know it by heart by now, and I’ve got so much stronger! Thanks! <3

  8. joesmat 5 years ago

    Unrehearsed that to my mind is very impressive. Those two Ladies worked really well.
    I bet they are Instructors.
    Thank you for your energy and support Clare!

  9. Clare Dunphy Hemani Author

    Hey C, Thanks for your note! Actually, no rehearsal, just the work…..and they were working so hard to drive home the point that in only 10 minutes you can get a really good workout as a stand alone or after your mat, a good run, or what ever!

  10. joesmat 5 years ago

    That practice looked a little Evil at times!
    The Trio were so well co-ordinated.
    My guess is you practiced this routine together.
    You look as fit as ever CDH!

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