We all remember playing musical chairs as kids and how much fun was had by all. Well, continuing with our green living theme and the previous milk jug workout we are working out with equipment everyone has at home and having fun too. Use a chair from home either a standard height chair or a counter height chair for your workout. The chair that I have and used is a counter height chair. When you do the five exercises for 20 reps and perform two sets it should take approximately 20 minutes. Remember you can separate exercises or do a set then pick up the second set later in the day. Sometimes doing 10 minutes twice a day may give you more energy throughout the day. Enjoy your workout and don’t forget to share your stories.
1. Start with squats
standard chair/ squat in front of your chair just like if you were going to sit; bring your bottom all the way to the chair, touch and stand up. Do 20 reps then move on to the next exercise.
bar height chair/squat facing the chair with your hands on the back for support, press your butt back and down then stand and repeat
2. Pushup with plank hold
with your hands on the seat of the chair and feet wider than your hips lower down into the plank position. From there lower for a push up; do 20 pushups. To add variation and a challenge try: do a push up when you get to the top of the chair turn to a side plank hold for 2 seconds return to center and perform another push up; alternate both sides till 20 reps are performed.
3. Tricep dip
face away from the seat, place your hands on the seat with your finger tips pointed toward your bottom. Bend your knees to support your body weight; make it more challenging by keeping your legs straight. Lower your body down and up using only your arms. 20 reps!
4. Plié squat
stand behind the chair with your legs in a wide stance, toes pointed outward. Squat down and back up for 20 reps.
5. Outer thigh lift
stand behind the chair with feet together and holding onto the chair. Lift one leg up and out away from your body. Make sure that you keep your foot flexed as if you are walking on it. Be sure not to point your toes because it changes the muscle group used in the exercise. 20 reps each side.
have fun, get fit
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