No matter your at-home gym set up, we’re betting you have a chair somewhere around your house. That’s all you need from this fast-moving conditioning workout from Omar Bolden, former Broncos safety and Super Bowl 50 champ, and fellow trainer Emily Meisner.
Ideally, the chair would be armless, but you can also make it work with an armchair. Just make sure that it’s sturdy and won’t slide around on the floor. Perform each of the four below exercises, resting for 15 seconds between moves. At the end of one round, rest for another 30 to 90 seconds, and repeat for a total of five.
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Happy Monday! Let’s optymyze this Quarantine and not lose any momentum. Sometimes the secret is changing your perspective in a situation. @fitemfitness and I created @x2workouts to accommodate workouts anytime anywhere. This is no different. Swipe for this at home full body @x2workouts session. Full details below. And stay tuned for an X2 drop that’s coming your way! . 💪🏾 Workout Details 💧 💪🏾 Chair Dips 30/30 sec ea leg 💪🏾 Seated Squat Jumps x 45 sec-15 sec off 💪🏾Plank Jack Mtn Climbers x 45 sec-15 sec off 💪🏾 Alt Pop Squat to Jumping Jacks x 45 sec-15 sec off Repeat 5xs #OTW #PositiveLiving
Chair Dips with Knee to Chest
This move pairs your traditional triceps dips with knee-raises for an increased challenge on the core. The priority here is to maintain strong, engaged shoulders at all times. If you feel any discomfort in your shoulder during the triceps dips, swap out this exercise. We recommend incline close-grip pushups with mountain climbers for a similar benefit.
Do 30 seconds per leg.
Seated Squat Jumps
Harder than they look, these squat jumps involve sitting all of the way down and stopping at the bottom of each rep. Let your feet rise just a bit off of the floor with each one so that you can initiate each jump by driving feet forcefully into the floor.
Do 45 seconds continuously.
Plank-Jack Mountain Climbers
Your priority here is maintaining total-body tension with a straight, neutral spine, just like you would in a standard plank. Your arms and body should form a 90-degree angle at all times.
Do 45 seconds.
Alternating Pop Squats to Jumping Jacks
Control the movement; you should actively pull your body down into each squat.
Do 45 seconds.
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