This workout is designed to give you a total body workout using nothing but a chair and some running shoes and can be completed in under 1 hour (about 43minutes) There is a little upper body, lower body, core, and cardio in this workout. This is a great workout for both pregnant (can be done at any stage of pregnancy) and not pregnant women. This should be challenging but not painful, if you are experiencing any pain please discontinue the exercise. I also recommend putting the chair against a wall to stabilize it, safety first!
You will start with a 5 min run/walk, getting as much distance as you can in that amount of time, take a quick break(there will be 20 second rest times) and then do the circuit 2x's through( each exercise lasting 30 seconds). This will be followed by another 5min run/walk, circuit 2x's through, followed by a final 5 min run/walk. I encourage you to get as many reps in for each exercise as possible and challenge yourself to do more each time through. Good luck!
- 5 min run/walk
- 20 second break
- Chair Squats - Squat down like you are going to sit in the chair without actually sitting down, hover over the chair for a quick second and come back to standing position. repeat as many times as possible in 30 seconds. *remember to keep your stomach sucked in- think of your belly button kissing your spine. Your knees should never go over your toes!*
- 20 second rest
- Chair dips- With the chair against a wall for stability, put your hands on the end of the chair with your feet straight out. Slowly bend your arms and lower yourself down and back up again. Complete as many of these as possible in 30 seconds.
- 20 second rest
- Chair push-ups- With the chair against a wall for support and facing the chair put your hands on the seat of the chair. Slowly lower yourself forward into a push-up position and back up again. Complete as many of these as possible in 30 seconds.
- 20 second rest
- Alternating step-ups - With the chair against the wall for support (you can also do these from the side and hold on the back of the chair for more stability) step-up on the chair with your Right foot followed by your left. Step down and then alternate the next step with each foot. Complete as many as you can in 30 seconds.
- 20 second rest
- Seated flutter kicks- Sit on the end of the chair and put your hands on the back of the chair for stability. Lift both of your legs in the air and kick your legs up and down about 5 inches. (If this is too challenging for pregnant women you can start with your feet on the ground and kick one leg up at a time). Complete as many as possible in 30 seconds.
- 20 second rest
- Open/Close leg cross- Sit on the end of the chair and put your hands on the back of the chair for stability. Lift both of your legs and open them as wide as you can. Swing your legs back to the center crossing them in the middle. Complete as many of these as possible in 30 seconds (If this is too challenging for pregnant women complete the modified seated flutter kicks from above).
- 20 second rest
- Right side leg kicks- With the chair against a wall for support hold onto the back of the chair for more stability. Gently swing your right leg out as high as you can and back down again. Complete as many of these as possible in 30 seconds.
- 20 second rest
- Left side leg kicks- With the chair against a wall for support hold onto the back of the chair for more stability. Gently swing your left leg out as high as you can and back down again. Complete as many of these as possible in 30 seconds.
- 20 Second rest
- Complete the circuit a second time through
- 20 second rest
- 5 min run/walk
- 20 second rest
- Complete the circuit 2x's through
- 20 second rest
- 5 min run/walk
Don't forget to drink plenty of water during this exercise! This can also be shortened for time purposes but completing the circuit 1 time through instead of 2. You can also extend your cardio time by running/walking for longer amounts of time or if running is too difficult you can do any cardio of your choice (swim, bike, elliptical, etc.)
-Brittany
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"Failure is not falling down, but refusing to get up"- Chinese proverb
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