Here’s a fast workout to boost metabolism; this is my chair workout, because I made it, duh! You’ll build up your cardiovascular health so you don’t get tired when you are out rushing around like a bat out of hell.
It’ll also build up your back, leg, and arm strength so that heavy chores like yard work or lifting heavy things all day wont ware you out. My chair workout will also make you feel and look better too.
Part 1: Chair Workout Pushups
Description: All you need is a chair so this workout is ideal for those who do not have any workout equipment. But I do recommend a stop watch, but if you have a cell phone that has a stop watch feature, use that instead.
Chair workout, exercise 1: chair pushups
How to do it: This is a basic push up but you are elevated on a chair with your upper body inclined and your feet are on the ground. It works the chest, triceps, and front delts.
Step 1: Grab a chair (like a computer, metal folding, or dining room chair).
Step 2: Get in front of your chair with the back part of the chair pointing away from you.
Step 3: Then put your left hand on the left side of the seat and your right hand on the other side.
Step 4: Now, get into pushup position while maintaining a straight back.
Step 5: Complete as many pushups as possible until you reach muscle failure.
Step 6: Move to the next exercise immediately.
Chair workout, exercise 2: chair dips
How to do it: It works the triceps, lower chest
Step 1: Have a seat in your chair.
Step 2: Grab the sides of your chair with both hands close to the front, then lift up your body.
Step 3: Put your heals out in front of you with your butt hanging off of the seat, enough to where you can lower your body and touch the ground.
Step 4: Bend your elbows to lower your body, stop when your elbows reach 90 degrees, then push your body back up leaving your elbows bent slightly (and do not lock out).
Step 5: Repeat step 4 and complete as many reps as possible until you reach muscle failure.
Step 6: Move to the next exercise immediately.
Chair workout, exercise 3: chair lift squats
How to do it: This is an exercise that I thought of one day off the top of my head. It works the glutes, shoulders, traps, and quads.
Step 1: Stand behind your chair
Step 2: Squat down with your knees bent at about 90 degrees (and keep your toes in front of your knees), then grab the back of the chair from the sides (but make sure your hands are located about shoulder height on the chair), pull the chair in close so its almost resting on your forearms with you elbows pointing to the ground.
Step 3: Squat up holding the chair in a locked position.
Step 4: Once your legs are almost strait, press the chair straight up in front of you above your shoulders.
Step 5: Repeat step 2 through 4 and begin doing as many reps as you can. Eventually you will feel a burning sensation in the muscles being worked, try to push through the burn and complete another 10-15 reps.
Step 6: Go back to Chair pushups and repeat this entire process for a total of 3 times
Finished Part 1: Did you complete each exercise of the chair workout 3 times? If you did, you are ready for the cardio + core portion of this workout. Its pretty short, but its made to be intense so that your metabolism is jacked into high gear!
OK, Its a total of 3 exercises that you repeat back to back without any rest in between. Go put the chair away all you need is a open space on the floor.
Part 2: Cardio + Core
Description: Alright, The idea here with the exercises is to work your way down, then up, then down again, and up again, ( down: exercise 1, exercise 2, exercise 3, then up: exercise 2, exercise 1, then down again: exercise 2, exercise 3, then up again: exercise 2, exercise 1). First make sure your area is clear (move your chair if you didn’t yet) because you will need about a 6 foot by 3 foot amount of space on the floor.
Cardio + core, exercise 1: High knees (heavy)
How to do it: This exercise needs to be performed at a high level of intensity (as high as you can physically handle). Its running in place really FAST!
Step 1: First, stand in your area with your hands down at your sides.
Step 2: OK, now bend your elbows bringing your hands up to about waist level, (arms should be bent about 90 degrees) and then make fists.
Step 3: Now, begin running in place, each knee should hit the bottom of your fists. Maintain a fast pace (as fast as you can handle).
Step 4: Continue this for about 60-90 seconds, if you are a total beginner only do this for 60 seconds, once you get better at it you can up it to 90 seconds.
Step 5: Move to the next exercise immeadiatly.
Cardio + core, exercise 2: Climbers
How to do it: This is a simple exercise that incorporates core and cardio all in one.
Step 1: Get into push up position with your arms straight and your back strait.
Step 2: Now, begin running in place in this position quickly.
Step 3: Maintain this for about 60- 90 seconds. If you are a beginner try 60 and see how that feels, if its easy next time try 90 seconds.
Step 4: Move to the next exercises immediately.
Cardio + core, exercise 3: In and outs
How to do it: This is an exercise that I learned from doing P90X. Its a pure core exercise that hit the abdominal region evenly!
Step 1: get into a seated position down on the floor with your knees pointing strait up, and keep your feet flat on the ground.
Step 2: Put your hands down on the ground behind you with your palms down and have your finger tips pointing towards your back.
Step 3: Keep your core tight and then lift your feet above the ground.
Step 4: Now bring your knees into your chest but try to keep your heals elevated above the ground (while maintaining your height, about 12 inches between your heals and the ground).
Step 5: do as many as you can physically stand and push through the burn.
Step 6: Now perform all the workout in a reverse fashion starting with climbers
Finished part 2: I hope you enjoyed my chair workout as well as the cardio + core portion of the workout.
Article Originally written by Kurt from Fitnesswithkurt.com