One of the most common questions I get asked is “What sort of exercises can I do in a pinch when I am short on time?”.
Ideally, I would love to spend up to 20 minutes with a client working through mobility, dynamic warm ups and prepping their body for a workout, but I am realistic that sometimes we simply don’t all have the luxury of time.
So here is a quick no-excuses-workout that will get your heart pumping and muscles fired in the convenience of your home. All you need is a chair or stool and a little bit of space.
Begin by standing with your feet shoulder width apart. Extend one leg out in front of you and lower your seat on to the chair behind you. Complete this exercise but returning to a standing position with your legs extended.
Advanced: Progress to perform this movement in full range by lowering your bottom to the ground and up with the assistance of the chair.
Ensure your chair is well situated on a non-slip surface. Place both hands on the chair with legs extended behind you in a push-up position. With your core engaged, slowly lower your torso with bent elbows and exhale while you push up to arms extended.
Advanced: Place your feet on the chair and hands on the ground for an elevated push-up.
Stand with feet shoulder width apart and bend your knees into a half squat position to begin. You may use your arms to swing up and explode off the ground to land softly on the chair in front. To complete the movement, extend your legs before jumping back off onto the floor with soft knees.
A crowd favourite especially for females. The back of our arms is an area of concern for many ladies and with tank top season fast approaching (we hope!), this exercise zeros in on those stubborn triceps! Begin with your back facing the chair, hands shoulder width apart and with bent knees, begin to slowly lower your body to reach 90 degrees with your triceps parallel to the ground. Exhale as you push through your palms to full arm extension.
Advanced: Place your feet away from the chair with legs straight to increase your load and try with one foot off the ground for a bigger challenge.
Crossover Step Ups:
Standing beside your chair, step up on to the chair by crossing your outside foot in front. This variation of a step up targets the adductors (inner thigh). Drive through your heel throughout your extension to really target your glutes.
Complete each exercise for 15 reps and aim to perform this circuit 2-3 times with a 1 minute break in between each set.