15 min daily fitness exercise program: week 4 day 6: how to exercise with a chair part 2
Hi!
It's been a while since I posted a new exercise program, but then, I have been busy with other things. I have a new travel blog which is consuming a lot of blogging time:
https://topcat66blog.wordpress.com/
That does not mean I am not exercising; currently I am running every other day. But I have kind of neglected the power trainings the last few weeks. Not good, not good at all! So here we go with a round of new chair exercises which I hope will rekindle the flame in all of us who need it!
Equipment: ankle and wrist weights, yoga mat, towel, and of course a sturdy and well-balanced chair. The yoga mat can be used for extra friction when you are doing exercises standing besides the chair or for instance to balance hands or feet on. I also started out with extra weights, first 1,5 kg weights but now I use a couple of extra 3 kg weights:
Man, doesn't it feel good when you can go up in weight :):) :)
Suggested music:
In honor of the just passed away-Prince: Let's go crazy
Lenny Kravitz & Prince: American Woman
George Harrison: Got my mind set on you
Paul Simon: You can call me Al
1- Standing Rover's Revenge combined with a lateral arm lift with weight: Leaning on the back of the chair, raise your (weighted) leg at a 90 degree angle to parallel to the floor while at the same time bringing the extra weight up to shoulder height. Do 15-20 reps on each side. Put the music on loud!
Although you could combine this exercise with a different arm exercise the opposite sides of the weight work quite well in combination.
2. Seat tops. This is a cardio exercise. Stand in front of the chair and hop up, tap the seat lightly with your toes, alternate legs, About 30-40 reps, for more exercise swing your (weighted) arms as well.
3. Chair fan kicks. Stand in front of the chair. Swing your right leg from right to left over the chair, return to your original position. Swing your left leg from left to right over the chair, return to original standing position. This can really get sweaty if you put some real effort into it. Do 30 reps. Maybe work up to 40-50 eventually.
4. Stand up with knee up; Stand in front of the chair. Step up onto it and swing your right knee upwards. Stand down again and step up again, this time swinging your left knee up. 30 reps. You can also use the stairs for this exercise.
5. Chair donkey kicks: Stand on the left side of the chair. Bring the left knee up over the seat and then kick it out backwards until it is higher than your head. Do 15 reps and then change over to the other leg. Later on I even combined this with arm exercises to make it more challenging.
7. One-legged squats with arm lifts. Stand with your back to the chair. Put one foot up on the chair seat. Now do one-legged squats, combined with arm lifts of your choice: overhead press, lateral lifts, whatever. Do 10 reps of each. Mind your balance with this exercise!
8. Sit-downs with arms extended. Sit-down and stand up with weights extended. 30 reps.
9. Arm dip with leg extension. A classic. Stand with your back to the chair. Put your hands on the chair for support and dip down while at the same time extending one (weighted) leg. Alternate legs. As you can see from the grimace, this sounds easier than it actually is, especially with the ankle weights. :) ;)
THAT*S IT! Only 9 exercises for today and if you have put your heart and soul into it, you'll be panting by now! If not, think of it like this: Any exercise that has been done, has been done and cannot be undone...and is better than no exercise.
Remember to stretch! I have 2 great stretching exercise programmes on this blog. For today you will need especially to stretch the major leg muscles (quads, calves, inner thighs) and major arm muscles (biceps, triceps, shoulder muscles).
It's been a while since I posted a new exercise program, but then, I have been busy with other things. I have a new travel blog which is consuming a lot of blogging time:
https://topcat66blog.wordpress.com/
That does not mean I am not exercising; currently I am running every other day. But I have kind of neglected the power trainings the last few weeks. Not good, not good at all! So here we go with a round of new chair exercises which I hope will rekindle the flame in all of us who need it!
Equipment: ankle and wrist weights, yoga mat, towel, and of course a sturdy and well-balanced chair. The yoga mat can be used for extra friction when you are doing exercises standing besides the chair or for instance to balance hands or feet on. I also started out with extra weights, first 1,5 kg weights but now I use a couple of extra 3 kg weights:
Man, doesn't it feel good when you can go up in weight :):) :)
Suggested music:
In honor of the just passed away-Prince: Let's go crazy
Lenny Kravitz & Prince: American Woman
George Harrison: Got my mind set on you
Paul Simon: You can call me Al
1- Standing Rover's Revenge combined with a lateral arm lift with weight: Leaning on the back of the chair, raise your (weighted) leg at a 90 degree angle to parallel to the floor while at the same time bringing the extra weight up to shoulder height. Do 15-20 reps on each side. Put the music on loud!
tripleclicks.com
4. Stand up with knee up; Stand in front of the chair. Step up onto it and swing your right knee upwards. Stand down again and step up again, this time swinging your left knee up. 30 reps. You can also use the stairs for this exercise.
6. Plank/squat combination. Place the chair with its back against a convenient wall to stabilize it, Make an upward-facing plank with your arms under you on the chair and your feet on the floor. Hold for 10 seconds, then come up and do a squat with extended arms, add weights for added exercise.
Remember to stretch! I have 2 great stretching exercise programmes on this blog. For today you will need especially to stretch the major leg muscles (quads, calves, inner thighs) and major arm muscles (biceps, triceps, shoulder muscles).
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