(upbeat music)
- Hi, I'm Jody, and in this video,
I'm going to take you through a chair workout,
so you'll want to have a sturdy chair nearby
as you go through this routine.
To get started, we're going to do stand and sit squats.
So you'll want your feet flat on the ground.
We're going to go ahead and stand up and back down.
We're going to do 10 of them.
Okay, we're going to be working our lower body muscles,
our glutes, and you're going to want to think
about pressing through your heels
as you stand and sit.
Nice job.
We're using those leg muscles here.
We're over halfway done.
It's about keeping your core tight.
It's about breathing out as you stand up.
We have two more.
Last one here.
And back down.
Nice job.
Next, we're gonna work our core muscles
by doing an opposite elbow to knee.
You're gonna put one hand on your head.
You're gonna take your elbow to the opposite knee
and do a slight squeeze with your core muscles.
We'll do 10 on each side.
Here we go.
Think about breathing out
as you bring your elbow and knee together.
It's not a very big movement,
but a way to work your core muscles
when you don't have to get on the ground.
Nice job. Keep it up.
Breathing.
We have two more.
Last one.
And the other side.
Other arm up. Here we go.
Squeeze that core.
Breathing out as they come together.
Three left.
Last one.
Nice work.
Next, we're going to work the quadriceps,
which is the top part of your leg.
You're going to extend one leg out.
I want you to sit nice and tall.
Pull your bellybutton back. Keep that core tight.
And you're just going to slightly raise
your leg up and down.
This is a pretty intense movement,
so if you need to take a break after a couple
and then do a few more, you can certainly do that.
Here we go.
So up and down.
Think about breathing out as you lift that leg.
That's the hard part.
We don't wanna hold our breath there.
Again, you can feel it on this quadricep.
I know I'm feeling it.
Phew.
This is an exercise you can do, one more,
as you're sitting on the couch watching TV.
Last one. There we go.
And the other leg up.
Alright, here we go.
This one, I have a little bit more range of motion.
Again, it doesn't take much to work that quadricep.
Keep going. Halfway done.
You've got this.
You're getting stronger.
Two more.
And last one.
Phew. Nice job.
Shake those legs out.
Now we're gonna stand up and stand behind our chair
for the next few exercises.
I'm gonna go ahead and turn mine,
so you can see the movements that I'm doing with my legs.
So we just worked the front part of our leg,
now we're gonna work the hamstring,
which is the back part of our leg,
as well as our glute muscles.
So we're just gonna do some leg extensions.
So hands up on your chair.
Stand nice and tall.
Keep that core tight, and you're gonna kick that heel back
and squeeze those glutes.
We're gonna do 10 on each side.
Nice job.
You don't wanna arch your back too much.
Keep that core tight.
There we go. Three more.
A couple more.
Last one. Nice work.
Let's go to the other side. Here we go.
Think about breathing out as you pull that leg back.
Keep it up.
Three more.
Squeeze.
And last one. Nice work.
Now we're gonna work the lower part of the leg,
the calf muscle, by doing 10 calf raises.
So we're just gonna come up onto our toes
and then lower back down.
Here we go.
Keep it up. Halfway there.
Raise up on those toes.
Nice and tall. Two more.
Last one.
Nice work.
Okay, now we're going to do
an upper body exercise, push ups.
I know a lot of people don't like push ups,
but they are a great exercise
to strengthen your upper body.
And by using a chair,
it makes them a little bit easier if you're new to them,
or just building some upper body strength.
So what you're going to do is take your feet back,
put your arms on the side of your chair,
and we're gonna lower down and raise back up.
Think about keeping your core tight,
keeping your head up, and breathing out as you push up,
because that is the difficult part
and when we tend to hold our breath.
The farther back your feet are,
the more difficult it will be.
If you need to take a break after a couple,
you can certainly do that,
and then come back and finish them up.
We're gonna do 10. Here we go.
Keep that core tight.
Think about breathing out as you press back up.
You can do this.
You're getting stronger right now.
Push down on that chair and press away.
We're over halfway there.
Keep it up.
Last one.
Nice job.
Alright, to finish it out,
we're gonna do one more core exercise.
We're gonna stay in the same position
as we were with the push ups
and we're gonna do a knee up
using our core to pull our knee up, okay?
So we're gonna do 10 on each side.
Again, keep that core tight, keep your head up,
and here we go.
Again, I like to breathe out as I bring my knee up.
You're working your upper body just a bit too
as you hold yourself up.
Nice job. We have three left.
Last one.
If you need to, shake your arms out.
This is it, last 10 on this side.
Here we go.
Keep that core tight. Keep breathing.
Three more.
And last one.
Nice job.
Nice work today.
I hope you enjoyed the chair workout.
Whenever you're needing to get in
a little more movement in your day,
come back and go through the routine again.
(gentle electronic tones)