60% chance Thunderstorms are approaching our area with lightning and thunder.
In case we have a cancellation for major rainout, I have designed this at home chair workout routine that you can perform with a standard folding or wooden flat chair.
Before performing this workout, read thru the entire routine to make sure you understand each part completely.
Perform a 5 minute warm-up routine.
Walk up and down a flight of steps in your house for 5 minutes straight.
Any steps will work, basement steps, first floor to second floor steps, deck steps, porch steps, any steps…
Use a kitchen timer and set it to 5 min.
Perform warm-up until timer rings.
If you do not have steps you can perform jogging in place or walking on treadmill or use any piece of cardio equipment in your home if you have it!
The simple @ Home Chair W.O.D.
Get a standard kitchen or dining room chair, a folding chair will also work.
· 50 reps of Sit down/ get ups – “fully seated chair squats” – Feet shoulder width apart, tighten your core, Squat in front of a chair until fully seated in the chair.
Once in fully seated position, leg press yourself out of the chair to the original standing position without using your hands or anything else but your legs to give you assistance.
· 50 reps of “Triceps Chair Dips” – Place your hands on the edge of the solid flat part of the chair on the front edge. Place your feet out in front of you feet flat on ground with knees at 90 degrees.
Bend your elbow, dropping your buttocks down to the floor, do not touch the floor with your butt, rather hover over the ground a few inches and hold for 1 second, then press and extend the elbow back to nearly straight raising the butt away from the floor and hold at top position for 1 second, repeat motion to perform designated amount of reps.
· 50 reps ea leg, Calf extensions- Using the back of the chair for support, place your hand(s) on the back side of chair while standing behind the chair. Starting with one foot, lift your heel off the ground raising it approximately 3-5 inches while balancing your bodyweight on the front part of your foot on the ground hinging on the toes. During this movement, the opposite foot should be lifted slightly so it does not touch the ground.
· 50 reps, Narrow Chair Push-ups -, like normal push-up, except using the chair to place your hands. You can use a modification by placing your knees on the ground to make this movement easier.
Please be safe with this movement as the chair may move or slide during the exercises, to mitigate this risk of movement, place the chair against a wall to eliminate the movement.
Perform 2 rounds.
Have an awesome workout!
Who is looking out for your health & wellness?
Theo Tilton NASM CPT
Founder & Principal Bootcamp Coach
Ripped&Sexy Bootcamp® - TLT Mind&Body LLC
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