8 Killer Gym-Free Moves To Smoke Your Entire Body
Beginner, intermediate, or advanced options provide an at-home, muscle-building blueprint - no matter your fitness level.
When it comes to full body workouts, you don’t need an expensive gym membership or fancy machines in your lounge. Anywhere you’ve got a chair, you’ve got a way to build muscle and get stronger.
Strength training should be an important part of your regular exercise routine in order to help tackle tough runs and prevent injuries from popping up.
“[This] is a quick, full-body circuit that incorporates a chair for a strength and cardio workout,” says Charlee Atkins, C.S.C.S., founder of Le Sweat. Because you don’t need a ton of time or equipment, it makes it easy to fit this workout into even your busiest days. Alternatively, you can add it to the end of a longer strength session, run, or other cardio workout.
How to do it: Atkins put together this eight-move workout for three levels: beginner, intermediate, and advanced.
Beginner: Perform two to three rounds with 8 to 10 reps of each exercise.
Intermediate: Perform three to four rounds with 12 to 15 reps of each exercise.
Advanced: Perform five or more rounds with 12 to 15 reps of each exercise.
Tip: Like Atkins does in the video below, place your chair on an exercise mat so it doesn’t slip while you’re working out.
1. Squat
Start with your feet slightly wider than hip-width apart, toes turned out slightly. Keep your back flat, making a straight line from head to tailbone. Lower down and come right back up. Drive your knees out as your lower down, and push straight through the ground to come up.
RELATED: 7 Moves To Fire Up Your Core Before Your Next Run!
2. Feet-Elevated Hip Raise
Start by placing your feet all the way on the chair (toes up, heels pressing into chair), and your shoulders and head at the mat. Press through your heels, lifting the hips up. Don’t overarch your back and keep your core engaged. Pause at the top before slowly lowering down, and repeat.
Make it easier: Take feet off the chair and do a traditional hip raise from the floor.
Make it harder: Single-leg elevated hip raise where you extend one foot into the air.
3. Push-Up
Start with both hands on the chair, shoulders right over the wrists. Your body should form a straight line from head to heels. Slowly lower down and come right back up.
Make it harder: Perform a regular push-up on the ground.
4. Rear-Foot-Elevated Split Squat (Right)
Start by elevating your left (rear) foot, shoelaces down on the chair. Your right (front) foot should be in standing position with your hip right over the heel. Slowly lower down, angling your back slightly—your body should form a straight line from head to tailbone. Lower down to front hip in line of slightly above the front knee and drive through the front heel to return to standing.
Make it easier: Perform a split squat on the ground.
5. Rear-Foot Elevated Split Squat (Left)
Start by elevating your right (rear) foot, shoelaces down on the chair. Your left (front) foot should be in standing position with your hip right over the heel. Slowly lower down, angling your back slightly—your body should form a straight line from head to tailbone. Lower down to front hip in line of slightly above the front knee and drive through the front heel to return to standing.
Make it easier: Perform a split squat on the ground.
RELATED: 9 Exercises To Make You Stronger & Faster
6. Tricep Dip
Start by placing your hands on chair so that your elbows point backwards, not out, and maintain a straight line from head to tailbone. With your knees bent, slowly bend your elbows until they are at a 90-degree angle. Keeping your torso straight, extend arms back to starting position.
Make it harder: Extend your legs so they are straight.
7. Mountain Climber
Start by placing your hands on chair, shoulders right over wrists. Keep your back flat, forming a straight line from head to heels. Bring one knee up to hip height, then bring it back to starting position. Repeat, alternating legs each time.
Make it harder: Place hands on floor instead of chair.
8. Elevated Leg Extension
Start with both feet on the chair, toes tucked under, holding yourself up with your hands. Your shoulders should be directly over wrists. Keeping your back flat, bend knees to 90-degrees. Extend your legs at the knee to straighten your legs.
Make it easier: Complete exercise off the chair.
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