What Are We doing?!
Hi from paradise! Hope you enjoy this new way of working out #TogetherApart! Here’s a chair workout targeting arms and glutes. Assistor muscles are, of course, abs.
This total body workout, including warm up and cool down should be under 30 minutes, but, remember, the sweat is real! The cool down stretch also pairs nicely with your warm up for plank practice!
As always, our entire 50 minutes together is food for your mind, body & soul!
(For anyone new here, please consult your doctor before starting any exercise program.)
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Where Do I Start?!
Let’s begin with several deep breaths, each one just calming our minds and relaxing our muscles. Have your chair and a book or something weighted close (these resistance bands are awesome!)…..pump up the music and have a blast!
What Do I Need?!
That’s the best part! You do not need fancy equipment. This chair workout targets your arms and glutes, but it’s for your total body and can be done with only your bodyweight!
You’ll need a sturdy chair, like a kitchen chair with a high back, nothing on wheels! You can also use your sofa or living room chair. It should allow you to sit with your joints at right angles. Since you want your core to work, try not to use your arms unless totally necessary. As our bodies move unassisted and with correct form, we can also challenge our balance.
For something weighted, it’s as close as your pantry or book case. Any canned item will work, especially the 28 oz tomato or soup cans, a thicker book, texts books work great! If none of this is readily available, grab a full water bottle.
If you have weights, 5-10lb dumbbells will provide enough resistance to feel challenging. No worries if you have less than 5lbs, movement is movement, and it all adds up in the end. Use what you have.
I don’t Have Any Music!!
That’s ok! I got you covered. Here’s my Spotify link to some fun 80s dance music. Enjoy!
A Word About Form
Be mindful of your form! This is why we start with big, deep breaths. I like to begin from the top down.
Start from the tippy top of your head (your crown) and adjust where needed: chin slightly in, shoulders in back pockets, tailbone slides down toward your heals, naval to spine, knees and all joints are soft and repeat for 3 full rounds of breath.
During the workout, start each round with my form mantra: chin in, shoulders in pockets, tailbone down, naval to spine. This small check will brace your body for your upcoming movement.
A Word or Two About The Movement!
Sit Down, Stand Up: this is working the eccentric part of the movement. Try lowering to the chair by counting to 3 on the way down, 1 on the way up. Keep your lower back protected by squeezing the glutes and exhaling down, inhale up. Remember to begin moving back from the hips and keep your knees behind your toes.
Overhead Press to Tricep Press: if using a book, hold flat in front of your chest and raise from there. If using dumbbells, hold them at your shoulder tops and press up. Once your biceps are on the sides of your head, bend your elbows to lower the book/weights to the back of your neck. Return by extending arms back up and lowering book/weights to your shoulders.
The overhead presses can be done seated or standing. If you have resistance bands, keep them around your thighs or you can even add them to your forearms for the presses. Check out these bands, if you’re interested.
WAIT, wait! before you leave…
…tell me how you did, if you liked this workout, and what you want to see more of in the comments below!
Website is fun, I like it. 🤗
Thanks, Ann!