Full-Body Friday: At Home Workout!

June 15, 2018

TGIF, everybody!

 

Friday has arrived yet again, and it is almost time to kick off the weekend! 

 

Want to hit happy hour ASAP, but still have to get your workout in? No fear! Thanks to THIS full-body workout, you can get your sweat on in the office (or at home if you'd rather not get weird looks from your coworkers...)! All you need is chair, some space, and a little bit of time. 

Full-Body Chair Workout!

 

Warm-up: Dynamic stretches

 

Exercise 1: Single leg chair sit & jump10 reps per leg

Tap down on that chair and explode at the top, never letting that elevated foot touch the ground!

 

Exercise 2: Chair sit & explode15 reps

Squat down, rock back so all your weight is on the chair and off your feet, rock back forward and, again, explode! Get some air under those feet! 

 

Exercise 3: Tricep dip with knee tuck10 reps per leg

Finger tips facing your feet (the further out your feet from the chair, the harder the exercise), bend those elbows to dip low while engaging the core and crunching a knee into your chest then extending it back out as you come up. Alternating legs.

 

Exercise 4: Decline push-up to double knee pull10 total

With your feet on the chair and back straight, hit a push-up then pull each knee in at the top-- that's 1. Complete 10 times!

 

Exercise 4 modification: Incline push-up to double knee runners10 total

Same deal, just on an incline! Make sure you're running those knees into your chest since the incline provides more stability than the decline version.

 

Exercise 5: Glute bridge/hip thrust-15 reps

With your heels on the chair and your back pressed down into the ground, raise your hip bones all the way to the ceiling, as high as you possibly can push them! STOP- HOLDDDD at the top, then slow & controlled, come back down (that's 1), go right back up.

 

Exercise 6: Single leg glute bride/hip thrust10 reps per leg

Same concept as the regular glute bridge, just extend one leg up for the duration of your 10 reps. Switch at the top (with hips up) and hit the other side-- fair is fair!

 

Exercise 7: Glute bridge leg switchfailure!

Burn it out here! Once you finish your single legs, don't come down! Stay up in that glute bridge and take turns lifting feet into the air until you can't lift anymore! Burn. it. out. Don't sell yourself short!

 

Exercise 8: Core finisher!

-Seated double crunch: 10 reps

Sitting at the edge of your seat, extend the legs out so they hover over the ground (but never touch!) as you lean back, then ball-up and bring everything back in. That is 1 rep.

 

-Flutter kicks: 20 reps total

Remaining seated at the edge of your seat, extend the legs out so, again, they hover over the ground (but never touch!) and begin kicking up and down. 

 

-Scissor kicks: 20 reps total

While still on the edge of your seat, keep legs extended out so they hover over the ground (but never touch!) and criss-cross right over left, left over right, until you do 20 total criss-crosses. 

 

-90 degree crunch: 10 reps

With your heels up on the chair and legs in a 90 degree angle, begin reaching for your heels for 10 reps

 

** Rest 1-2 minutes and repeat 2-5x depending on how much time you're working with! **

Where there's a will, there's a way! You don't need a gym or weights, heck-- you don't even need to be in workout clothes! You just need a chair and some will to work!!

 

Earn that Fri-YAY happy hour, y'all!!

 

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MARIA'S FITNESS TIPS

#1 

Set goals! Set both long and short-range goals to keep yourself motivated. Be sure that the short-range goals will eventually lead you to your big-picture, long-range ones. Consider them stepping stones on the path towards something bigger.

 

#2

Do what you like to do. Don't just start doing something because everyone else is; find what you truly enjoy and do that. In the end, if you don't have a genuine interest in your workouts and lifestyle, you're going to hinder your progress.

 

#3

Switch things up! I know this may sound kind of funny after just reading #2, but as humans, we can get bored of doing the same thing over and over. As well, our muscles can get "bored" and we can plateau. Do not be afraid to try new things and incorporate change to keep you entertained and your muscles guessing!

© 2017 by Maria Pro of Muscle By Maria