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No-Weights Workout – Single Folding Chair

Working outdoors has its challenges. We must have always multiple strategies to build on. You want to fine tune your FOCUS.  I staged this circuit workout outdoors on a chilly and rainy morning at 6:30am. We used no equipment other than folding chairs that were publicly accessible. Most of the exercises can be seen in the No-Weights Workout shot on location.

Every exercise can be modified and scaled up or down.

  • Choose your repetitions: 6, 8, 12, 16 or burnout
  • Choose how aggressive you want to be. Do a Fast circuit with minimal rest or Perform one set at a time.
  • How many sets would you like? Beginners perform ONE. Intermediate perform THREE. Elite perform FIVE.
  • I advise you practice each exercise slowly before you begin a circuit.
  • Caution: You are going to have fun working out  here.

Workout with One chair

Upper Body

Push up - Both hands on the chair. Lift your hips, and engage your core as you press straight up and down from your chest.
Muscles: Chest, Shoulders, Triceps, Hips, Core
Contraindications: Make sure you engage the pelvic floor articulating the spinal motion. Do not push from your shoulders exclusively. Avoid pressing forward or the chair will slide away from you.

Tricep dips – Back to the chair, keep your chest up and your back straight at all times. Lower yourself until your elbows are bent to about 90 degrees.
Then press back up to straight arms..
Muscles: Shoulders. Triceps.
Contraindications: Dropping your head. Shrugging your shoulders.

Standing forward shoulder raises with chair – Make sure your chair is secure and doesn’t close when lifted. Otherwise, you will pinch your fingers. Grab the chair from the frame not the seat and raise chair with straight arms. Keep your back straight and your chest up.
Muscles: Shoulders, Core
Contraindications: Hunching the shoulders. Heaving the chair up and swaying backward. Leaning too far forward.

Standing Hammer Bicep Curls with chair - Make sure your chair is secure and doesn’t close when lifted. Otherwise, you will pinch your fingers. Grab the chair from the frame not the seat and raise chair bending your elbows as you come up. Go very slow. Keep your back straight and your chest up.
Muscles: Biceps, Forearms, Core, Legs
Contraindications: Hunching the shoulders. Heaving the chair up and swaying backward. Leaning too far forward.

 

 

Lower Body/ Core

Squats - Two Feet on the ground, begin sitting down pressing your weight into your heels, stop short of the seat and press into the ground to stand back up. Watch that you don’t lean forward.
Muscles: Hips. Buttocks. Legs.
Contraindications: Rounding the back. Letting the knees cave in. Knees not pointing in the same directions the toes are pointing.

One leg squat - Sitting on the chair, stand up on one leg and stand tall into a balance. Now slowly regain your seat. Repeat.
Muscles: Hips. Buttocks. Legs.
Contraindications: Rounding the back. Leaning forward and sending stress to the knees. Knees not pointing in the same directions the toes are pointing.

Chair Step ups - Center your foot in the middle of the chair and step up pushing off hell of the front leg. (See Vimeo.)
Muscles: Hips & Buttocks, Legs
Contraindications: Rounding the back. Leaning the torso forward excessively. Shifting the your weight to one side

Chair Plank – Tighten your abs, and raise your arms and legs.Balance using strictly your core muscles. ou can do this with one or two chairs.
Muscles: Abs. Back.
Contraindications: Rounding the back. Straining your lower back byt not tensing your gut. Y

In PART TWO we will use Two Chairs.

If you have a medical condition, if you are recovering from injury, or lacking body awareness, you may want a qualified coach or training partner nearby to cue you.  

For more information, check out KINETIC Sculpt® OUTSIDE or
Contact Us about Training.

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