Grab a Chair and Get to Work

In honor of my trip to Chicago this week, I wanted to post a quick travel workout that I just devised for a client of mine who wanted some workout ideas to keep up with her fitness while she was on an extended work trip.

What’s great about this workout is that you only need a chair, and you can adapt the workout depending on how much (or how little) time you have.  Of course you don’t have to be traveling to try out this workout – this is also a great option for an at-home routine!

*As always, please check with your doctor before trying this, or any other exercise recommendation. Please listen to your body and honor any injuries or limitations that you have.

Enjoy!

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For this workout, you need a chair (a desk/dining room type of chair is great, preferably one with no arm rests).  A bench or sturdy stool will work, too.

Warmup: Do 5 minutes of any combination of the following moves, just to get your heart rate up – jog in place, jumping jacks, high-knee jogs, butt-kicks, jump rope (you can just pretend/mimic the movement if you don’t have one), side-to-side hops.

Workout:  Perform each move listed below one after the other in order to complete 1 set.  Aim to complete at least 3 sets total, depending on how much time you have.

1. 30 squats.  Stand a few inches in front of the chair, like you are about to sit in it.  With your arms stretched out in front of you, squat down, but never actually touch the seat, just hover above it.  Hold for a second, then return to standing.
2. 30 leg lifts on each side.  Stand behind the chair, with your hands lightly resting on the chair back.  Bring right leg up & out to the side (your leg will be slightly angled towards the back), high enough to feel a good squeeze in your glutes.  Repeat on other side.
3. 30 calf raises.  Still holding on lightly to the back of the chair, raise up on your toes (squeezing your calves) and come back down for the entire set of repetitions.
4. 30 step ups on each leg.  Step up onto the chair with your right leg, step down with your right leg.  Complete all reps on one leg, then switch legs.
5. 20 incline pushups.  Coming around to the front of the chair, place the palms of your hands about shoulder width apart on the seat of the chair, and extend your legs behind you.  Do 20 push-ups from that position.
6. 20 tricep dips.  Using the seat of the chair for support, place your palms on the chair with elbows straight behind you to perform dips – this is proper form.
7. 30-second incline plank hold.  Come to a plank position with your elbows and forearms resting on the seat of the chair, legs behind you, abs pulled in tight (Just like this, but with your elbows & forearms resting on the chair seat).  Hold the plank for at least 30 seconds, or longer if you can.

Stretch