The ABSoBOOTYchairWorkout
- composureactive
- Jan 29, 2015
- 2 min read
#TheAbsoBootyChairWorkout
This workout is great because all you need is a bench if you are in a gym or a chair if you are at home. If you have time, give yourself a fifteen or twenty minute cardio workout before you start. If not, grab a chair and do a short workout. A little workout is better than nothing at all!
1.
The Hip Twist
Simply twist your hips towards the bench whilst keeping your feet in the same position. 20 REPS on each side
2. The Side Kick
Start with one knee on the chair, keeping your body upright and your core tight, bring one leg round to the side. Next, step behind into a lunge.
24 REPS on each side.
3. The Twist n' Lunge
Simply twist and lunge. Complete 2 on each side, then 3 on each, 4, 5 and so on until you complete 10 on each side. You should be feeling the burn!
4.
The Press-Up
Simply do a standard press-up! Easy :) Do 10 REPS
5.
The Plank and Knee Dip
Start with a regular plank and then with a bent knee, bring it down to the floor without actually touching. Make sure your body stays straight and doesn't twist towards the side where you have less support.
Complete 20 REPS on each side
6.
Toe To Heel Taps
This one is quite difficult if you are not very flexible but it will get easier with practice. Start on all fours with your heel on the bench and then twist on to your toe. Complete 24 REPS
7.
Leg Up- Sit Up
Keep your back in neutral then raise your shoulders off the ground at the same time as lifting one leg over the bench.
24 REPS on each side
8. One Legged Bridge
Keeping one heel on the bench, cross your other ankle over your knee and then raise your hips.
Complete 24 REPS
9.
The V-Sit
Sit sideways on the bench. Twist your body so it's facing forward then complete a V-sit.
Complete 32 REPS
And there completes your chair workout. See how you feel with one set of each exercise and then when you feel ready test yourself with two sets!
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