Chair Workout

Posted: April 26, 2012 | Author: fitnerd | Filed under: Home workout | Tags: dips, elevated, leg ups, pushups, step ups |Leave a comment »

With crazy socks!

So this home workout is short, and every exercise involves a chair! I know you were just sitting there… on the floor…looking at your chair, thinking what can I DO with this thing. Well, here is your answer. How did I read your mind? I just don’t know – it’s a gift.

All right lame jokes aside – this workout, after a short nice walk with Starbuck, got me a nice dripping sweat going. I feel great. This workout, like pretty much all my workouts, will target the core. You’re gonna be hitting those abs even if it isn’t an “abs” exercise.

So this home workout is 5 exercises – 4 times through. It will end up being a little over 13 minutes long.

20 rounds – 10 seconds off – 30 seconds on

Left leg on chair, leg up – this will hit the thighs BIG time, but you’re abs and arms will feel it too. Don’t worry. 12 / 11 / 13 / 11

Right leg on chair, leg up 13 / 12 / 13 /10

Elevated pushups knee in – yeah you’re arms will feel it. Steadying yourself on that chair will initiate your abs. 7 / 6 / 6 / 6

Step up on chair 10 / 10 / 10 / 10 / 9

Chair dips 10 / 10 / 13 / 13 / 13

Left leg on chair, leg up

In side plank, on your elbow, have your left leg up on the chair and your right leg beneath it. Then lift your bottom – right – leg up to the bottom of the chair. That’s one rep. Have a yoga mat beneath you and the chair.

Right leg on chair, leg up

Same thing as above, right leg on the chair.

 

Elevated pushups knee in

With your feet on the chair (steadied by the yoga mat), do a pushup. When you come back up, do a knee in on one side. That finishes the rep. Alternate knees in. If that’s too hard, take if off the chair, and if that’s too hard, knees down.
Pushup:

Knee in:

Step up on chair

With your chair on a yoga mat to keep it stable, step up on the chair wit one foot and bring the other leg up towards chest, and then step back down. One rep. Next time you step up on the chair, step up with the other foot.

Chair dips

With your body in the seated position, but in front of the chair, dip down as far as you can, keeping your elbows back behind you. One rep. Keep the chair on a yoga mat or something similar to make sure it doesn’t slide.

Disclaimer: Do this at your own risk, ask a doctor, be careful, etc etc.

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