We’ve all had to get creative while training at home under quarantine, and since not everyone has a handy set of adjustable dumbbells or a fully-stocked home gym, that means finding new ways to load your old standby exercises.
For some, like Men’s Health fitness director Ebenezer Samuel, C.S.C.S. that has meant scouring their garage for stuff like water jugs or turning a playground set into an anchor for resistance bands. Others, like trainer Charlee Atkins, C.S.C.S., only went as far as the kitchen table before finding their go-tool tool. She came up with a full total-body workout routine using only a solid, stable chair.
You should only try these movements if your chair is able to handle your bodyweight. If you have a yoga mat, you might want to also place that on the floor to keep the chair from slipping.
Perform each exercise for 30 seconds
- Elevated Pushup
- Feet-Elevated Hip Raise
- Toe-Tap Kick-Back
- Reverse Tabletop
- Plank Jacks
Try finishing 3 total rounds of the routine, taking a little rest as possible between exercises and 1 minute between rounds. Atkins also notes that the elevated pushup isn’t just a great move for the sake of using the chair—if you struggle with normal pushups, it’s a better alteration than doing reps on your knees. If you’re a pushup pro, try elevating your feet on the chair instead for an additional challenge.
Want to learn more moves from Atkins? Check out our series full of her workout tips, Try Her Move. You can also take on her new 30 day challenge in our streaming All Out Studio app, and follow her on Instagram to find out when she’s hosting live workouts from her living room.