Chair Workout! | uOttawa Gee-Gees

Chair Workout!

Friday March 13, 2020
Chair

Author: Arianne Bérubé-Lavoie, Certified Personal Trainer

Stay active while practicing physical distancing with these creative chair workouts! Even though many facilities are currently closed due to the spread of COVID-19, it’s still important to exercise. Doing physical activity at home will help you stay healthy and happy.

Make sure to warm up and cool down. You can perform each exercise individually before moving on or alternate between 2, or even make a circuit out of it.

  1. Chair Squat
    Chair   Chair

     

Sets

Reps

Rest

1-3

15-20

30-60 secs

Stand in front of the chair with your legs shoulder-width apart. Squat down like you are sitting on the chair but without actually touching it. Maintain a proper position: back straight, knees aligned with feet, weight on the heels. Straighten your legs to go back to the starting position. Repeat the movement. Advance: you could try Single Leg Squats.

  1. Triceps Dip
    Chair   Chair

     

Sets

Reps

Rest

1-3

8-12

30-60 secs

Put your hands to the edge of the chair, shoulder-width apart. Slide your bottom off the chair and hold yourself up with arms straight. While keeping your back close to the chair, slowly bend at the elbows and go as low as you feel comfortable. Return to the starting position. Repeat the exercise.

  1. Bulgarian Split Squat
    Chair   Chair

     

Sets

Reps

Rest

1-3

8-12/ side

30-60 secs

Stand in front of the chair. Put your left foot on the chair behind you. Bend your right leg at the knee to your comfort level. Keep your back straight, arms on the hips or head. Straighten your right leg and go back to the starting position. Repeat the exercise, then change legs and put your right foot on the chair behind you. Repeat the exercise on this side as well. Lower Difficulty: Normal Lunge holding back rest of chair.

  1. Chair Plank
    Chair   Chair

     

Sets

Reps

Rest

1-3

15-45sec hold

30-60 secs

Place your hands on the chair, with straight arms. Your hands should be directly underneath your shoulders. Extend your legs with your toes on the floor. Contract your abdominal muscles. Make sure that you maintain a straight line from your head to toe without lifting or sinking your hips. Hold the position for 15-45 seconds. Or try a modified plank with your elbow and forearms on the chair.

  1. Leg Lift and Twist
    Chair   Chair

     

Sets

Reps

Rest

1-3

15-20/side

30-60 secs

Sitting tall on edge of chair, extend right leg out straight with foot on the floor, arms crossed over chest. Brace abs in tight and rotate torso to the right as right leg lifts to left knee, squeezing knees together. Return to start. (Try timing your breathing for better abs activation too—focus on exhaling during the twist and lift, and inhale as you return to start). Do 15-20 reps, and then repeat on opposite side.

  1. Squat Calf Raise
    Chair   Chair

     

Sets

Reps

Rest

1-3

15-20

30-60 secs

Stand behind the chair, lightly touching the backrest with your hands. Put your weight on your toes and lower your hips so that your legs are bent at the knees around 90 degrees. Stand on your tiptoes as high as possible without changing the position of your hips or knees and hold it for one second. Lower your heels, then go back to your tiptoes. Repeat the exercise 15-20 times.

Chair workouts not your thing? We’ve curated a Zumba, Yoga and Meditation playlist on our youtube account!

If you need support during this difficult time, please note that you can access mental health support from the comfort of your home, whether it be online, via telephone or off-campus.

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