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Full-body coaching for each health degree

Are you looking for another creative way to exercise at home? All you need is a chair and 25 minutes to exercise your whole body. Gold & # 39; s Gym fitness expert Erin Gregory designed this home chair workout to be accessible and scalable for every fitness level.

All that is needed is a normal height chair (measured by your thighs parallel to the floor when you sit) and a non-slip surface (a yoga mat or rug under your chair will work well).

Chair training circle 1: warm up
This warm up is designed to wake up your entire body. Erin specifically targets muscle groups that will be exercised later and includes mountaineering moves to get your heart rate up before you reach the strength range of the chair exercise.

Repeat this circuit twice:

• Squat good morning
Stand with your arms in front of the chair. Keep your back straight and enjoy yourself. Squat down until your bum just touches the chair, then slowly stand up straight.
The goal: do five repetitions.

Woman doing IYT exercise during chair workout in gym
• IYT
Sit on the edge of the chair with your feet shoulder-width apart. Lean forward at a 45 degree angle, keeping your head and neck in a straight line with your back. Slowly raise your arms at the same time until they are in a straight line with your back.
The goal: do five repetitions.

Woman doing lunge exercise with chair
• Lunge with chair balance
With your right hand on the back of the chair, position your right foot a small step in front of you and your left foot a small step behind you. With your left hand, drop your pelvis on your hip while keeping your back straight until your left knee lightly touches the floor.
The goal: do five reps on the left, then five on the right.

Woman doing mountaineering during chair training
• Mountaineers
Grasp the sides of the chair forward on each side and position your body at an angle to the chair. Slowly raise your left knee towards your chest and back and do the same with your right knee. Left and right count together as one repetition.
The goal: do 10 reps.

Chair Workout Circuit # 2: Strength
"I started the split squat because it was the biggest challenge," says Erin. "And when you get tired, you don't want to sacrifice form. If you do the toughest movement at the beginning of the course, you will have most of the time to rest. However, you can always squat with your back foot on the floor to increase the intensity to reduce. "

This part of the stool workout alternates between the upper and lower body, including a stool diving exercise, to allow for regional recovery for your body.

Repeat this circuit three times.

Woman doing Bulgarian split squat during chair workout
• Bulgarian Split Squat
With your hands on your hips, take a short step in front of the chair. Put your left foot behind you on the chair. Keep your back upright and drop your pelvis until your right knee is at a 90 degree angle. Slowly raise your pelvis.
The goal: to do 12 reps.

Woman doing push-ups in gym during chair workout
• Push up
Keep the sides of the chair forward and position your body at an angle to the chair. Put your elbows back. Keeping your body in a straight line, drop your chest toward the chair, then slowly lift it up again.
The goal: to do 8-12 reps.

Woman squatting heel lift during chair workout
• Squat Heel Lift
Position yourself behind the back of the chair. Position your feet in a wide position with your toes pointing slightly outward. Hold on to the back of the chair, drop your pelvis, and crouch toward the floor. Then slowly lift yourself up again.
The goal: to do 8-12 reps.

Woman doing chair dip during exercise
• Chair dip
Stand forward in front of the chair but put your weight on your hands behind you by positioning them on the seat of the chair. With your feet and legs straight, slowly dip your body down until your elbows approach a 90-degree angle. Slowly come back and lift your body again.
The goal: to do 8-12 reps.

Woman doing leg drops as part of chair workout
• Leg drops
Lie on your back in front of the chair with your head between the chair legs. Grasp your legs on either side, contract your core muscles, and keep your feet slightly off the floor. Then slowly raise your feet while keeping your legs straight until your feet are above your pelvis and your back is off the floor. Slowly bring your feet back just above the ground.
The goal: to do 8-12 reps.

Note: Stairs are a great alternative for some exercises – like pushups, climbers, and some squats – because they provide more stability to support your body weight.

Chair Training Circle No. 3: Interval
In this phase, chair training changes from integration to isolation. As you sit in the chair, work the stabilizer muscles and use a Tabata-like approach to increase cardio intensity. "People like to feel the burn at the end of the workout and end on a high note," says Erin. "With these isolated movements, your muscles are sure to tire."

Repeat this circuit twice.

Woman doing adductor / abductor exercise during chair training
• Adductor / Abductor
As you sit in the chair, raise your feet until your legs are straight and engage your legs and core muscles. Keep your back straight. Slowly spread your legs apart, then slowly close them.

The goal: to activate the muscles for 20 seconds and then loosen the muscles for 10 seconds.

Woman does leg circles during chair training
• Leg circles
Sit in the chair with your back straight and hold onto the side of the chair. With your right knee, lift your left leg at a 90-degree angle until it is straight. Draw small circles with your foot. Do your left side first and then your right.
The goal: to activate the muscles for 20 seconds and then loosen the muscles for 10 seconds.

Woman makes sideways bend while exercising a chair
• Lateral curve
Sit in the chair with your arms and hands at a slight angle to your body. Slowly contract your core muscles and lean to the right. Return to the straight position, then lean to the left.
The goal: to activate the muscles for 20 seconds and then loosen the muscles for 10 seconds.

Circuit no. 4: routes
Stretches are arguably the most overlooked part of a workout. Erin created this stretching sequence to relieve tension in the target muscles. "These stretches are helpful in combating the sedentary lifestyle of most Americans," says Erin. They let go of your hips, chest and rib cage, loosen up your body and allow relaxation.

You can repeat this circuit as often as your schedule allows during the chair exercise.

Woman stretches her chest during chair exercise
• Chest stretch
While sitting, hold the sides of the chair and put your shoulders up slightly.
The goal: hold the stretch for 15-20 seconds.

Woman doing a seated turn to stretch
• Sitting rotation, left and right
In a sitting position, put your knees together. Place your right hand on the outside of your left knee, twist your torso to the left, and then twist your head. Hold for a moment, then move to the other side as you switch hands and the direction of your head.
The goal: hold the stretch for 15-20 seconds.

Woman stretches her hips and glutes during chair exercise

• Seated hip / buttock stretch, left and right
In a sitting position, place your left foot on your right knee. With your hands on your crossed leg, slowly lean forward until you feel your muscles stretch. Then switch leg positions.
The goal: hold the stretch for 15-20 seconds.

Woman doing quad / hip flexor

• Quad / Hip Flexor, left and right
Sit on the edge of the chair with your right foot forward. Place your left foot behind you and hold it with your left hand. Use your right hand for balance and stability. Then change positions.
The goal: hold the stretch for 15-20 seconds.

Woman stretching her neck during chair exercise
• Neck stretch, left and right
From a sitting position with your back straight, lean your head toward the right. Use your right hand to slowly stretch your neck to the right while keeping your left arm at an angle from your body. Then change positions.
The goal: hold the stretch for 15-20 seconds.

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