Chair = Home Gym?!

Until your home gym starter kit gets delivered you can use household items to get in a good workout!  For instance a chair- preferably without wheels!  Wheels = possible ER trip! 

Seated Squats

Start with both arms down by your side and slowly bend at the knees like you are lowering yourself to sit in the chair while raising your arms out in front of you.  Don’t lock your knees but pause just as your behind is about to hit the seat.  Hold for 15 seconds and slowly straighten your knees and lower your arms to the starting position.  Repeat 10 times.  Keep breathing even and controlled.

*To increase difficulty increase hold time*

20 Jumping Jacks

Leg Lifts

Place hands palm down on the seat of the chair for balance. Keeping your back straight and knees slightly bent (don’t lock) slowly lift your heel towards the ceiling until your leg forms a straight line with your back.  Hold for 5 seconds before slowly lowering to the ground to starting position.  Do 10 reps per leg.  Remember to keep breathing even and controlled. 

*To increase difficulty increase hold time and number of reps.*

15 Burpees

Chair Push Ups

Place palms on seat of chair.  Step feet back to get into push up position, with arms still straight (don’t lock elbows).  Slowly bend elbows and lower chest down towards chair.  Be sure to position so that you do not take a chance of hitting your head on the back of the chair either while lowering body down or if your arm strength falters.  Slowly straighten arms until starting position.  Do 10 pushups.

*To increase difficulty increase number of pushups or reverse pushups by placing feet on chair and palms on the floor.

Repeat 20 Jumping Jacks

Chair Dips

Start with sitting in the chair with hands gripping edge of seat.  Distribute body weight into feet and arms and lift off the seat so that your knees are bent and your butt is lifted off of floor but arms are straight.  Slowly bend at elbows lowering your butt towards ground, without allowing it to touch the ground.  Pause when elbows are at a 90 degree angle and then straighten arms until back in starting position.  Don’t lock elbows.  Keep breathing even and controlled.

*To increase difficulty increase pause time before straightening arms back to starting position and increase reps.

Repeat 15 Burpees

Abs in the Chair

Sit on the edge of the chair with knees bent at 90 degree angle.  Grip edge of chair for balance.  Slowly raise knees towards chest and then lower to the starting position.  Repeat 15 times.

*To increase difficulty don’t touch your feet to the ground between reps, pause just as your feet are to touch the ground and then move on to next rep without touching ground.

Water Break (take as often as needed- hydrate, hydrate, hydrate!)

Repeat entire workout!

As this workout becomes easier add in more jumping jacks and burpees.  If you find it is too difficult, decrease the number of reps you are doing until it becomes easier.  As with any exercise program, check with your family physician before attempting the above exercises to see if you have any medical issues that may prevent you from performing this routine. 

Get fit for FREE!


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