In-Home Workout for Women: Chair (or Step) Workout

You will need a good sturdy chair or even a coffee table that is lower for beginners. If you don’t want to use either of those, find a step in your house or even the gutter on the road.

chair dips workout

Instructions:
You should always perform a suitable 5 – 10 minute warm up before starting these exercises. Choose two non-consecutive days of the week to perform these exercises, e.g. Monday and Thursday and progress each week as per suggestion where possible.

To really achieve amazing results ever faster, it is advised that you also choose 1 or 2 other days per week where you perform 20 minutes of continuous cardio exercise for instance a fast walk or jog, stairs, jump rope, march on spot, cardio machines (like treadmill or cross-trainer) whatever you enjoy.

KEY: reps= repetitions, d/b= dumbbell

See Progression Table below for your week to week program for the month:

Your goal is to not plateau, so to encourage a body challenge , each week try to progress as suggested below. You will be doing two sets of each exercise thus you would end up doing two sets of 10 of each exercise. For instance you would do exactly this: 10 x Single leg squats, 10 x Hip Circles, 10 x push ups, then 10 x Single leg squats, 10 x Hip Circles, 10 x push ups-followed by the next set of 3 exercises repeated then the last two exercises repeated as above.

Exercise Description Week 1 Week 2 Week 3 Week 4
Single Leg Squat 8 reps 10 reps 12 reps 15 reps or add ankle weights
Hip Circles 8 reps 10 reps 12 reps 15 reps or add ankle weights
Chair Push up 10 reps 12 reps 15 reps 15 reps (hold at bottom for 4 seconds)
repeat above 3 exercises
Leg Windmills 4-6 ea leg 8 ea leg 10 ea leg 12 ea leg
Tricep Dips – slow 10 reps 12 reps 15 reps 15 reps (hold at bottom for 4 seconds)
Single Leg side squat 4-6 reps 8 reps 10 reps 12 add ankle weights
repeat above 3 exercises
Step up with Bicep curl 8 reps 10 reps 12 reps 15 each opposite arm/leg
V snap sit up 10 reps 12 reps 15 reps 10-15 legs off ground
repeat above 2 exercises
Cool down and stretch

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