If 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.
The following eight moves were designed by CosmoBody dance pro Jennifer Johnson to get your heart pumping and engage just about every muscle you've got. Unless otherwise noted, do 10 to 15 reps of each move in the order listed below. Repeat the sequence two to three times for an excellent workout anywhere.
1. Incline Push-Ups: Place both palms on the seat of the chair and walk your feet back to a plank position. Keeping your body in a straight line between the top of your head and your heels, bend your elbows and lower your body toward the seat. Pause, then push up through your palms to return to starting position. That's one rep.
What it works: Your core, chest, back, and arms.
2. Plank Knee Cross: Place both forearms on the seat of the chair and step your feet back into a plank position. Keeping your hips low and core tight, bring your right knee to the inside of your left arm. Pause, then return to start and repeat on the opposite leg, this time touching your left knee to the inside of your right arm. That's one rep.
What it works: Your abs, back, and butt.
3. Standing Side Crunch: Stand behind the chair and turn to the side so the back of it is on your right side. Gently place your right hand on the back of the chair. Extend your left hand up and overhead, and your left leg out to the side. Point your toe, keep the muscles in your arm engaged, and brace your core as you simultaneously lift your left leg to the side and drop your left arm to tap your raised heel. Release your arm and leg, and complete 10 to 15 reps before switching sides.
What it works: Your obliques, arms, and butt.
4. Standing Hydrant Kickbacks: Stand a few feet behind the chair and bend at the waist to place both palms on the back of a chair. Shift your weight to your left heel as you lift your right leg straight up and out behind you. Without dropping your foot or knee, bring your right knee out to the side and in to touch your right shoulder. Pause, then swing the leg back out to the side and behind you to starting position. That's one rep. Complete 10 to 15 reps before switching sides.
What it works: Your abs, obliques, and butt.
5. Leg Raise: Stand a few feet behind the chair and bend at the waist to place both palms on the back of a chair. Shift your weight to your left heel as you lift your right foot off the ground, and point it out behind you with your toes turned out to the right. Brace your core and glutes as you lift the right leg up and overhead. Pause, then bring the toes back down to touch the floor behind you. Complete 10 to 15 reps before switching sides.
What it works: Your glutes, hamstrings, and lower back.
6. Seat Taps: Stand facing the front of the chair. Simultaneously lift your right arm and tap the seat of the chair with your left toes. Immediately bring your left foot back down to the ground, and alternate sides so you lift your left arm and tap the seat with your right toes. Continue to alternate taps as quickly as possible for 45 to 60 seconds, using your arms for momentum and balance.
What it works: Your heart, legs, abs, and arms.
7. Fan Kicks: Stand facing the front of the chair with your arms out to the sides. Shift your weight to your right side as you lift and point your left toes. Bring them across your body, then up over the chair in a counter-clockwise circle, and back down to the ground. Repeat on the right side, this time lifting your right leg, bringing it across your body to the left side, then up and over the chair in a clockwise direction. That's one rep.
What it works: Your hip flexors, thighs, and abs.
8. Triceps Knee Tucks: Stand with the chair facing forward on your left side. Then, bend at the waist as you place your right palm on the seat and your left palm on the back of the chair, elbow pointing straight up. Point your left toe and extend it up and out to the side until your foot is higher than your head. Then bring your knee in to the body and place it gently on the chair, keeping your left triceps engaged for support the entire time. Press into your palms as you extend the leg back out to starting position. That's one rep. Complete 10 to 15 reps before switching sides.
What it works: Outer thigh, triceps, core, and glutes.
Want to try this workout with Jennifer Johnson in real time? Watch the video on CosmoBody, the new fitness and lifestyle channel. You can get a *~FrEe~* 10-day trial here!
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Elizabeth Narins is a Brooklyn, NY-based writer and a former senior editor at Cosmopolitan.com, where she wrote about fitness, health, and more. Follow her at @ejnarins.
