Fitness WOD: Chair Workout II

 

Ready to move? Go ahead and pull up a chair. No, we aren’t telling you to go on a Netflix binge. You’re going to use that chair to burn calories, strengthen your core, and build muscle with these 4 living-room-friendly chair exercises (just make sure you’re on a non-slip surface). Each movement is to be executed as a circuit for 4-6 rounds with 10-12 repetitions. Perform each exercise with little to no rest in between. After completing a circuit rest for 1-2 minutes and repeat.

Bulgarian Split Squat

Reps: 10 each leg

How to Perform: You don’t need dumbbells to feel this move in your quads, hamstrings, and glutes. Stand a couple of feet in front of the chair with your back facing the seat. Extend one leg behind you and rest the top of your foot on the seat. Keep your chest up as you bend the front knee, bringing your thigh parallel to the floor. Make sure the front knee does not extend forward beyond the toes and do not allow the back knee to smash against the floor. Straighten the front leg to return to the starting position.

Elevated Push-Up

Reps: 10-12

How to Perform: Begin in a plank position with your hands directly under your shoulders and your feet resting on the seat of the chair. Keeping triceps close to the body, bend your elbows and touch your chest to the floor. Push up to the starting position, keeping your core tight and your back flat throughout the entire movement.

With push-ups of any kind, it’s important to focus on quality over quantity (pushing through sloppy reps with poor form or a weak core can mess up your back and shoulders).

Single-Leg Hip Bridge

Reps: 10-12 each leg

How to Perform: Lie flat on your back, placing one heel on top of a chair while straightening the other leg completely in the air. Make sure to keep the leg on the chair bent. Tighten your abs and press your heel into the bench, driving your hips upwards, and finish the movement by squeezing your glutes, making sure not to use your lower back. Return to the starting position.

Anchored Leg Raises

Reps: 10-15

How to Perform: Lie on your back in front of your chair. Lift your arms overhead and grab hold of the chair’s front legs. (Note: You can weigh down a lightweight chair with a stack of books or another heavy object.) With a flat back, lift your legs so that they’re perpendicular to the floor. Count to 10 as you slowly lower them to the starting position. Keep your core braced to protect your lower back. The slower you go, the more you’ll feel the burn.