Full Body Home Workout Utilizing A Chair
Continuing our home workout series we have a circuit with 6 exercises. Today’s circuit utilizes a chair to substitute for workout equipment. 6 exercises, 4 rounds, both work and rest are 30 seconds.
Push-up (elevated) – Place each hand firmly on a chair, core and glutes engaged perform each push-up maintaining a flat back and level hips.
Push-up (decline) – Place each foot on a chair with toes firmly placed in the center, both arms and hands below shoulders on the floor, core and glutes engaged perform each push-up maintaining a flat back and level hips.
Bent Over Row – Place feet shoulder width apart, slight bend in knees, maintain a flat back, add a backpack or something weighted to the chair to substitute for dumbbells, and at the top of the movement pause for 2 to 3 seconds.
Step Up – Start with one foot placed firmly on a chair, chest and shoulders up, back flat, and core engaged, drive your heel through the chair as you step up, bring your knee to a 90 degree angle or above. Step down off the chair and repeat. Resist from using your foot that’s on the floor to help you step up.
Single-Leg Squat – Start seated in a chair with your chest and shoulders up, core engaged, and one foot off the floor. With one foot on the floor, drive your heel through the floor to stand up, squeeze your glutes, hamstrings and quads to help you maintain balance throughout the movement.
Jump to Box – Be explosive! Feet shoulder width apart, swing your arms for momentum and jump up to the chair. Land on the chair with soft knees and as quiet as possible.
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If you’re interested in a more detailed customized workout click the link Online Program for online workout program information.
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