Tuesday, March 3, 2020

Total body chair workout

March 03, 2020 Pratik Bandagale

This workout will strengthen your entire body using only a chair and a pair of dumbbells. Pin this for the next time you need an at-home total body workout!

Hi friends! Hope you’re enjoying the day so far. We’re back into the week at full speed: dance classes, gymnastics, choir practice (still loving this so much!!), orthodontist (I can’t believe Liv is already at this age!), and I taught bootcamp. For dinner tonight we’re having this casserole – it’s an easy fave that I can make during the day.

For today’s post, I wanted to share a new workout! This one is using a sturdy chair, which is one of my favorite props for at home workouts. You can add in step-ups and lever changes, which can alter the intensity of a workout. (A decline push-up definitely makes things spicier than a regular ol’ push-up!)

(Wearing this tank // these leggings // these sneakers)

Here’s what the workout looks like:

Total body chair workout

Form cues and tips:

Single-leg lunge: Stand in front of a chair or a bench, with the chair or bench about 2-3 feet behind you. Make sure your feet are underneath your shoulders (hip width or slightly wider is good) and toes slightly turned out. Focus on sitting back, while keeping your chest lifted and a tight core. Inhale to lower to touch your booty to the chair, exhale to rise. For an extra challenge, do this on one leg with the opposite leg extended in front of you (like in the photo above).

Sit squat: Stand in front of a chair or a bench, with the chair or bench about 2-3 feet behind you. Hold a dumbbell in your hands. Make sure your feet are underneath your shoulders (hip width or slightly wider is good) and toes slightly turned out. Focus on sitting back, while keeping your chest lifted and a tight core. Inhale to lower to touch your booty to the chair, exhale to rise. For an extra challenge, do this on one leg with the opposite leg extended in front of you.

Step-up with leg extension: Holding a pair of dumbbells, stand about a foot behind the sturdy chair. Step one foot flat onto the bench (so your entire foot is planted on there) and exhale to bring your opposite foot onto the bench next to it. Tap that foot back down to the floor an exhale to come back up. Complete 45 seconds on one side before switching to the other side. For additional challenge: hold a heavier pair of dumbbells, and come into a knee raise at the top, so you’re balancing on one leg. Modify: do weighted squats instead.

Decline push-ups: Start with toes on the chair with hands wide and knuckles pressing into the floor. Keep your hips down as you perform your pushup, exhaling on the way up.

Plank with knee to elbow and extension: Make sure that your body is in one straight line from your head, all the way back through your toes. Press back through your heels, and no matter what, keep your hips in line with your spine. Tilt your chin away from your chest so your neck stays long, and take some nice deep breaths. Bring your right knee to your right elbow and extend it behind you. Lower down and repeat on the left side.

Hip raise: Start on your back with legs bent and feet on the chair (press into your heels and point your toes up). Squeeze your glutes to lift your hips, keeping your upper back pressing into the floor. Lower down towards the floor (don’t touch it!) and exhale to rise back up.