Full Body Home Workout Using Just a Chair
- Interconnected Fitness
- Apr 2, 2020
- 2 min read
No gym? No problem. Fight the quarantine boredom with a full body workout that can be done from home. Just grab a chair and let's keep moving and keep our spirits up during this coronavirus madness!
Complete 20 repetitions of each exercise (per side for the single sided exercises). Repeat 3-4 times
1) Single Leg Glute Bridges
- Squeeze your glutes as you lift the hips. Make sure you do not over arch the back. Slowly lower down, just briefly tapping before coming back up.
2) Single Leg Squats
- Lower yourself slowly. Avoid swinging with the torso.
3) Step Ups
- Push through the heel. Complete all repetitions on one side first before moving to the other leg.
4) Rear Foot Elevated Lunges
- Lower down slowly keeping the chest up, shoulders back and avoiding the knee eclipsing the toe. Keep the heel of the supporting leg pressed firmly down.
5) Inner Thigh Leg Lifts
- Lift the lower leg up to the chair. Hold the squeeze for a few seconds up top before slowly lowering down. To make this harder you can support yourself on the forearm and lift the hip from the ground and stay up the entire time as you perform the exercise.
6) Tricep Dips
- Avoid shrugging the shoulder, keep the chest open and the elbows tucked in to your sides as you lower down. Bend the legs to make it easier.
7) Push Ups
- Lower the chest down toward the chair, keeping the body in a straight line (avoid lifting the hips high or collapsing them down). To make this more advanced you could bring the feet onto the chair and the hands to the ground to perform the push up.
8) Side Plank Hip Lifts
- Drop the hip as low down as you can (while keeping the hips pointing forward and the legs stacked) before lifting them back up to bring your body into a straight diagonal line.
9) Ab Knee Raises
- Sit tall on the sit bone. Lean back very slightly without slouching. Exhale to drive both knees up toward the chest (still without rounding the spine and slouching forward). Slowly lower them toward the ground before repeating.
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