Chair Exercise Routine. A routine designed for a cheap, quick, and effective workout.

Chair Exercise Routine.  A routine designed for a cheap, quick, and effective workout.
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Things to consider before doing this routine

When developing or performing any sort of exercise routine, there are some factors that need to be taken into consideration. First thing that needs to be thought about are your own individual goals and what you hope to get out of a strength training program. Are you looking to build muscle or lose fat? How many days a week are you planning on working out? Will you be doing full body routines or will you be splitting the muscle groups?

For the purposes of this article, the routine presented will be a full body approach that can be done on alternating days of the week. This means you could do the routine on a Monday, Wednesday, Friday schedule or a Tuesday, Thursday, Saturday one. It is going to be assumed that anyone who is doing this routine is doing it because either they don’t have access to a gym, don’t have the money for exercise equipment, or don’t have the time between work and home to perform an exercise routine. This routine isn’t meant to build massive amounts of muscle or to shed numerous pounds of fat. The intention is to give people an option for a relatively quick and cheap workout as an alternative to working out at a gym or purchasing a home gym. Doing something is better than doing nothing at all and this routine will help you out if you are in a bind.

The Chair Routine

First thing you will need to do is make sure you have a comfortable and sturdy chair to perform the exercises presented below on. It would be preferable to have one that doesn’t twist, recline, or have wheels for safety purposes. You may also want to have some open wall space to prop the chair on for some of these exercises so that it doesn’t move on you. Once you have the chair, you are ready to begin the routine.

Chair Squat

  1. Start by standing in front of your chair with your back towards the seat.
  2. Slowly lower your body down onto the seat without arching your back.
  3. Once seated, slowly push off with your feet and the front of your thighs and stand up.
  4. Repeat. Perform 2-3 sets of 10 – 15 repetitions. This exercise can be done while holding onto dumbbells, soup cans, or water bottles as weights.

Chair Shoulder Press

(You will need either dumbbells, soup cans, or water bottles as weights.)

  1. Sit in the chair with arms shoulder height in the air, elbows bent, and with the weights in your hands and your palms facing forward.
  2. Slowly raise the weights up over your head until the arms are extended straight. Leave a slight bend at the top. Make sure not to rock your body during the movement.
  3. Slowly lower the weights back down to the starting position.
  4. Repeat. Perform 2-3 sets of 10 – 15 repetitions.

Chair Step Ups

  1. Start by standing and facing the front of the chair with your right foot on the seat. You may want to prop the chair against the wall for this exercise.
  2. Push off with the right leg on the seat lifting your body up and bringing the left leg onto the seat along with it. You should now be standing on top of the chair.
  3. Slowly lower the right leg down to the floor leaving the left foot on top of the seat. You should now be back in the starting position with the opposite foot on the seat of the chair.
  4. Repeat. Perform 2 – 3 sets of 5 – 10 repetitions on each leg. This exercise can be done with weights once balance is established.

Chair Bicep Curls

(You will need either dumbbells, soup cans, or water bottles as weights.)

  1. Start by sitting in the chair with a weight in each hand.
  2. Slowly raise the weights up towards the shoulders keeping the elbows locked by the waist.
  3. Squeeze the bicep at the top of the movement and slowly lower the weights back down, leaving a slight bend at the elbow at the bottom of the movement.
  4. Repeat. Perform 2-3 sets of 10 – 15 repetitions.

Chair Triceps Dips

  1. Start by sitting in the chair.
  2. Grasping the arms of the chair, slowly raise your buttocks up and position the hips in front of the chair so that the seat is no longer underneath it. Keep your feet out in front of you with your knees slightly bent.
  3. Slowly lower your hips to the floor until your elbows are bent to 90 degrees. Hold for a few seconds.
  4. Slowly raise your body up by pushing through you arms and straightening the arms until there is a slight bend in the elbows.
  5. Repeat. Perform 2 – 3 sets of 5 – 10 repetitions.

Chair Ab Crunches

  1. Start by sitting in the chair.
  2. Slowly bend at the back lowering your head and torso towards your thighs.
  3. Squeeze the abs at the bottom of the movement and slowly raise your body up to starting position.
  4. Repeat. Perform 2 – 3 sets of 20 – 25 repetitions.

Sources

About.com (2011, February 12). Office Exercise. Retrieved from https://exercise.about.com/cs/exerciseworkouts/l/blofficeworkout.htm

HowToDoThings.com (2011, February 12). Chair Exercises: Chest, Ab, Bicep and Tricep Exercises. Retrieved from https://www.howtodothings.com/health-and-fitness/a3243-how-to-do-chair-exercises.html