Happy #WellnessWednesday! Today, Episcopal Retirement Services Wellness Director Chloe Hough shows us the 'Dirty Dozen' set of exercises. This is a blockbuster group. 

It's a set of five seated exercises with 12 repetitions each OR five standing exercises with 12 repetitions -- the reason for the name 'Dirty Dozen.' The seated exercises are at the beginning of the video below, while the standing group is shown later. You can, as some people do, perform all 10 exercises -- the seated and standing versions altogether.

5 exercises + 12 repetitions = Fitness Fun.

The fun part about the Dirty Dozen is you time yourself doing them, and over time, you see how your times improve in completing them as your strength and flexibility improve. So you'll need a timer, such as the one on a smartphone. Be sure to write down your time so you remember it in the future!

Although you'll be timing yourself, please don't get too competitive with yourself and overdo it. Listen to your body, and don't work through any pain.

You'll also need a substantial chair without wheels, even for the group of standing exercises. You'll also need light hand weights or relatively light objects, such as soup cans or books.

These exercises are great for improving overall strength and flexibility. They work on the legs, chest muscles, arms, upper-back posture muscles, and shoulders.

Give this a try, and see what you think! Click here to see more exercise demonstrations.