Hi all! Happy Friday!
WE’re back with week three of our at-home fitness series! Join Coach Kim as she gives you 5 easy moves you can do at home using a chair (YES WE SAID CHAIR!!). Get ready to sweat! All YOU need to do is hit PLAY!
Take it away, Kim!
Today, you need a sturdy chair and your bodyweight. If you’d like, you can add dumbbells or a weighted object to three of these five exercises.
Five exercises, three different options! Choose based on your needs for the day (how your body feels and how much time you have).
Option 1: 6-10 reps for 2-3 rounds
Option 2: 10-14 reps for 3-4 rounds
Option 3: Timed 30 seconds for each exercise
Take a 1-2 minute rest between each round.
Chair Step Ups/Marching in place
Facing the seat of the chair, standing tall with good posture, raise the knee of one leg to step up onto the chair. Follow with your other foot so that you end by standing with both feet on the chair. Step down with the same foot that you stepped up with. Repeat on the other leg. Each time you step up counts as one (1) rep.
We are going to form an arrow with our body when performing pushups (elbow to head to other elbow is the top of the arrow), NOT form a ‘T’. Frame your chest with your hands and place hands on the chair (modify by doing these on the wall, or make them more challenging by doing them on the floor). Form a plank with your body (straight line – standing up straight is a “standing plank”). Your core and legs should be engaged. Keep your elbows pointing down at your feet and lower your chest to the chair. Exhale and push away from the chair. Repeat.
Stand with your feet hip width apart. Bend your knees and push your hips back in order to lower yourself to tap the edge of the chair like you’re about to sit down and changed your mind. Stand up by pushing weight through your heels.
Add weight to your hands and hold at collar bone level to increase the challenge of this exercise.
Get into the same plank position that you were in for the pushups. This can be done on the wall, the chair, or the floor. Bring one knee up to your chest and, as soon as you put your foot down on the ground, bring the other knee up to your chest.
Challenge yourself to do these at a quicker pace each round.
Chair Glute Bridge
Lay on the floor on your back and put your feet up onto the edge of the seat of the chair. Press your feet into the chair to raise your hips into a glute bridge. Your hips should come up into alignment with your spine and your thigh. Slowly bring your hips back down to the ground. *You can add weight onto your hips if you’d like to increase the level of challenge of this exercise.
Alternative/Modification Exercise: Standing Good Mornings – Stand with your feet hip width apart. Keep your back flat and lower your chest to a 45 degree angle by pushing your hips back. Squeeze your glutes as you push your hips forward to stand up.