f you’ve been blowing off your workout because you don’t have time to go to the gym, you no longer have that excuse. All you need is a chair to get a full-body, barre-inspired workout.
1. Chair Squat
Begin standing with your back to a chair, feet hip-width apart. While keeping your weight centered on your heels, draw in your abs and hinge forward at the hips slowly lowering your butt toward the chair. Pause right before you would sit down and return to standing while keeping the core engaged. Do 3 sets of 10-15 reps.
2. Pivoting Curtsy Lunge
Standing with feet hip-width apart, step your right foot diagonally behind you and into a 7 o’clock position. Bend both knees so you’re in a lunge stance. Lean your torso forward 30 degrees and pulse up and town 10-15 times. Straighten the body and pivot 180 degrees so your right foot comes to the front. Again, lower into a lunge.
Pulse up and down 10-15 times on each side to complete one set; do 3 sets.
3. Arm Press using Chair Dips
Using a chair, rest your arms on the seat of the chair (or step, or bench), extend your feet slightly and slowly lower yourself until your arms are at a 90 degree angle. Be sure to engage your core for stability and then slowly bring yourself back up. The best practice is to focus on slow controlled movements that isolate the muscle rather than on how many you can do. I recommend trying to do three sets of 10 to start with and progress from there.
4. The Lean
Begin with feet shoulder-width apart and the arms down at your sides. Take a step diagonally back with the right foot. Then, bend sideways from the waist toward the side where your right leg is stretched out, and reach your right arm up and left arm down and back toward your right calf. Return arms to starting position to complete 1 rep.
Do 10 reps, then switch sides and repeat.
5. Leg Lift
While you stand facing a chair, raise your right leg, knee facing up, foot flexed and place your heel on the seat. Make sure not to lock your standing knee as you lift your right foot off the chair and straighten it out until you feel your quadriceps engage. Keeping your lifted leg in the air, bend the leg on the floor slightly and then straighten it again. Do 10-15 reps, then switch sides and repeat for 1 full set; do 3 sets.
Stand holding the back of a chair with one hand. Place your feet in a V position, toes should be about 4 inches apart and heels stay pressed together. Bend your knees and lift the heels a few inches off the floor. Then, lower your hips until you feel your quads intensely working. Pulse up and down. 10-15 pulses up and down completes 1 set; do 3 sets.
7. Hip Bridge
Lie on your back with knees bent and facing up. Plant your heels into the floor and lift the toes toward the shins. Raise the buttocks off the ground until your back forms a straight line from the knees to the shoulders. Hold for 1 second before lowering down. Repeat for 15 reps.
8. Fourth-Position Lunge
Stand with feet hip-width apart, left hand holding a chair for balance. Step your right foot forward 2 feet. Keeping weight equal on both legs, lift both heels high off the floor. Bend both knees and lower hips (as shown) until you feel your quads engage. Pulse up and down 10–15 times, then switch sides and repeat to complete 1 set; do 3 sets.
9. Standing Forward Bend
Stand with feet hip-width apart and hinge forward at the hips. Keep your knees slightly bent, lay the chest on your upper thighs, and let your head fall forward toward the ground. Keep the quads engaged and slowly work to straighten the legs without locking the knees. Hips should stay centered over the feet. Hold for 5-8 slow and deep breaths.
10. Chair Lift
To do this exercise, find a chair without arms and a straight back. Grab the sides of the chair while tightening your abs. Make sure that your hands are slightly further in front of your hips. Make sure that you are using your hands because they will help provide support as you pull your knees in towards your chest. Try to get your knees as high as you can. Hold this position and then slowly lower them back down. Repeat this process three to four times.
11.Step-Up With Bicep Curl
Works quadriceps, hamstrings, butt, abs, bicepsA. Stand with left foot on a sturdy bench or step, a 5-pound weight in each hand.B. With weight on left foot, lift to standing on the step, right thigh raised so its parallel to floor; at the same time, curl weights up toward shoulders. Return to starting position. Do 15 reps, then switch sides and repeat. Do 3 sets.
12. Knee Lift-Leg Kick Combo
Lie on your right side with the upper body supported by the right elbow and tricep, which should be flat on the mat at your side. Stack the legs and hip, and bend the knees. Lift the top bent leg, keeping it level, and then lower it. Straighten both legs and let them fall into a small split position (with one leg split over the other). Hover the bottom leg about 1-2 inches from the floor with knees facing forward. Return to starting position to complete one rep. Do 30-40 reps, then switch sides and repeat.
13. Standing Glute Toner
A. Stand with feet hip-width apart and parallel, and hold the back of a chair. Move left toe back 12 inches and touch floor with it. Soften both knees, tuck pelvis, then bend left knee to lift foot off floor. Keeping knee bent, press straight back (as if aiming for 6 on a clock) with foot for 20 reps, then move foot diago-nally to the left (as if aiming for 8 on a clock) and press it back for 20 reps.B. Straighten left leg. Lift leg, pressing straight back for 20 reps, then press diagonally back (aiming for 8 on a clock) for 20 reps. Return to starting position, and repeat same series of moves on opposite side. Trainer tip: Be sure to lock your pelvis into a stable position before moving your leg.