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5 Minute Fat Burning Workout #93 - Chair Exercises
September 22, 2016 | 
Zuzka
Equipment for this workout:
Bodyweight only
Select Warm up & Cool Down
Low Impact Warm Up
5 minute Dynamic Warm Up Routine
27 Squats Warm Up
Cool Down & Stretching for Busy Days
15 Minutes Cool down & Stretching
Cool Down & Stretching | Front Splits
16 Minute Upper Body Stretching Routine
MOB Therapy #1
MOB Therapy #2
MOB Therapy #3
MOB Therapy #4
MOB Therapy #5
MOB Therapy #6
MOB Therapy #7
Workout Routine
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Bodyweight exercises get even more effective if you can use an elevated platform such as a chair. You can leverage your own bodyweight to help you get stronger by putting your feet up while doing push ups or plank exercises. You can also make some of the unilateral lower body exercises more challenging by putting your leg up or stepping up on the chair. You can also use the chair to help you practice exercises that are way too challenging such as the Pistol Squat. There are tons and tons of exercises you can do using a plain old wooden chair.
P.S. We’re leaving for our vacation in Tahoe tomorrow so the next 5 Minute Friday workout is going to be from there. We’re staying in a little cabin by the lake. I’m assuming I’m gonna have to get really creative 🙂
Cool Down & Stretching
Workout Breakdown
Time Challenge with Chair & Exercise Mat
- Half Pistol Squat 10/10
- Legs elevated push ups x 5
- Legs elevated plank knee tucks x 10 alt. legs
- One leg elevated lunge x 10/10
- Step up / kick back x 10/10
- Seated leg lifts x 10
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Private Member |
Great one, good morning and happy weekend everyone .
Private Member |
Zuzka your arms look amazing in this pic!
My legs have started to feel tired/heavy this week. I’m sure it’s from poor recovery (not enough sleep) between workouts. Can’t be helped with an 8-week baby 😕 I did an upper body (BD7) instead, and will try to fit in some yoga and a light abs workout later. Will do this one and the scheduled Killer Legs tomorrow.
Private Member |
ca, usa
Hi Nadia, how is the little guys colic? Does he like the exercise ball? He will probably be sleeping through the night soon so hang in there! Being sleep deprived was always the worst part for me in having a newborn. Thank goodness they are so cute! 🙂
Private Member |
I did try the ball – unfortunately he hates everything during his colic episodes! Only exception so far is taking him out in his pram, but that’s hard to do late at night. He loves mornings though and is all bright-eyed and beaming while I’m a zombie! 😉
Private Member |
ca, usa
Darn! So hard I know. My colicky baby is now 14 and is an awesome kid so he will be great! 🙂 Hang in there!
Private Member |
switzerland/, france
nothing beats the creativity needed for outdoors, no equipment workouts.
I am there every week 🙂
enjoy the fresh air
Private Member |
Looks fun ! Can’t wait to do it 😊
Private Member |
Hi Zuzka, it was a nice one! Happy Friday! xoxo
Private Member |
Really good after KLS #10
Private Member |
ramona, ca, usa
Hi Zuzka, I hope you guys have a great time in Tahoe!! It’s my favorite place on Earth. We’re going back up there next month for a few days and I’m literally counting down the days (20 left)! 🙂 🙂
Private Member |
usa
What a great, simple and fun workout with the chair. I’m going to add pike hold with feet on chair and alternating leg raises as a buy-in and hip raises with feet on chair as a buy-out. Have a great weekend everyone. Zuzka, have fun in Tahoe. I’ve been there once and it’s so beautiful. 🙂
Private Member |
naples, fl, usa
I cannot resist those kick backs. Love you z. Tomorrow we are going to the beach. See you for stretch Sunday in zgym. Enjoy your vacation. No one deserves it more than you!!!!
Private Member |
curitiba, parana, brazil
Hi Zu…today I am feeling sooo lazy! I went out with a friend to enjoy the nice hot weather, we both with our kids…it was nice…I was not feeling like doing any workout today but since it was just 5 min, I decided to do…I used Swiss ball for all exercises except the step up. I did few extra exercises (with the ball) and some handstand drills…I dont think it was more than 10 min of exercise. Enough for the day. I had Yoga class in the morning. Pistol squats challenge-day 2- 2 pistols each leg. See you all, take care.