It's about time I posted a workout here! This one will only require a chair, a means to watch time (watch, timer, second hand clock), a towel, and an eagerness to work hard! Just 6 moves to do...
1) Traveling plank:
Put your feet on the chair, hands on the floor in a plank/push up position. Hold your belly button in and walk your hands to the right, letting your feet pivot on the chair. When you can't travel any farther, go back all the way to the left, letting your feet pivot on the chair. Only your arms should be moving, hold the rest of your body still. Nice flat back, keep your caboose down. Travel your hands back to the center. Stop and rest, then repeat.
2) Step-Up:
Set one foot on the chair seat and push through your heel to step up to a standing position on top of the chair. Tap your other foot on the chair lightly. Pause, then lower back to the floor. Use only your top leg....it is your "working leg." Don't push off the "non-working" leg!! That's cheating. 15 each leg.
3) Elevated side plank:
Put your feet stacked on the chair while you lay on your side on the floor. Put a folded towel under your elbow for cushion. Your elbow on the floor should be under your shoulder at a 90 degree angle, forearm touching the floor. Lift your hips so that you are supported by your elbow and forearm on the floor and your feet on the chair. Your body is a straight line from shoulders to toes. Your front side is facing the wall in front of you. Hold 30-45 seconds, then switch sides.
4) Bulgarian split squat:
Stand in front of the chair but facing away from it. Reach one foot back onto the chair resting the top of your foot on the seat. Step out a little with the foot on the floor. Standing tall, squat with the standing leg until your thigh is parallel to the ground. (Keep your knee behind your toes... if not, step out even further from the chair to help with this.) Push through the heel to raise up to standing position. Don't lean forward at all, this is strictly and up and down movement for your body. 15/ leg, then repeat on the other side.
5) Chair push ups:
Depending on your level, put your hands or feet on the seat of the chair and the opposite on the floor. Bend your arms to lower your chest toward the chair or floor. Push back up and repeat. 10-15 push ups (no knees on the floor!!)
6) Hover squat:
Stand in front of the chair like you are going to sit down. Lower yourself toward the seat for 4 counts. Hover your rear above the seat for 2 counts, then squeeze your glutes, push through your heels to the standing position. Repeat for a total of 15 squats.
Let me know how it goes! If you want to repeat all 6 for a second or third round, go for it!
