Ironically, I don’t own a chair (#postgradproblems). My parents, however, own many, and I did this workout when visiting them one weekend. I’m going to get right into the breakdown of the exercises and skip the witty banter this morning because I think the part of my brain that comes up with clever things died between hours 10 and 11 of Country Fest on Saturday.
Set a timer for 40 rounds of 30 seconds of work and 10 seconds of rest. You’ll go through the following sequence 5 times:
- Step Ups (Right) Start with right leg on the chair and left leg on the ground. Step up, bringing left knee into chest. Come down and repeat.
- Step Ups (Left)
- Elevated Knee Tucks: Start in a plank position with feet on chair. Tuck one knee into chest, then the other, and continuing alternating.
- Alternating Leg Lifts: Start in a reverse plank position: legs on chair, butt lifted off of ground so that body is in a straight incline. Lift one leg straight up, perpendicular to the ground, lower, and repeat on other side.
- Elevated Lunge Jumps (Right): Start in a split lunge position with left foot on the chair and right leg on the ground bent at a 90-degree angle. Jump up into the air, keeping left leg on chair, and land back in the starting position.
- Elevated Lunge Jumps (Left)
- Triceps Kick Dips: With hands on the chair, dip down so that elbows make (close to) a 90-degree angle, and as you lower your body, kick one of your legs straight up. Lower leg as you raise your body back up. On your next dip, kick up your other leg, and continue to alternate.
- Hanging Knee Raises: Support yourself on your hands, hanging between two chairs with knees bent. Tuck knees up into your chest and then lower.