Chairs are for more than sitting

Look around you. Pretty much everything you see can be utilized as a working "tool" or device to help you keep firm and tone and burn calories as well. Whether it's inside or outside, things you see everyday can be transformed into muscle building power machines!  No muss no fuss, instant workout!  A prime example of this would be the following series of squats, benefitting the gluteus maximus (or butt) the quadriceps (or thighs) and hamstrings (or hams). Squats are one of the best leg exercises known to man… and woman! Not only do they require the full attention of your quads, hams, glutes, and calves, they also utilize smaller stabilizer muscles that really sculpt lean legs.

The Beginner Squat 

This is perfect for first-timers. Just be sure you use the chairs only for balance, not to hold your weight.

Step 1: Stand between two sturdy chairs with your feet shoulder-width apart.

Step 2: Squat down, keeping your back straight, abs tight, chest up, and knees over your ankles, through a count of 10 seconds.

Step 3: At the maximum tension point, hold for 2 seconds then return to the starting position through a count of 10 seconds. (Exhale and breathe!)

Step 4: Without resting, repeat three times.

Swiss Ball Wall Squat

Step 1: Simply place ball against wall.

Step 2: Sit on ball with back straight against wall, head up, feet flat on floor.

Step 3: Hold until maximum tension (the burn)  for 30 seconds, don't hold your breath!

Step 4: Stand to stretch out legs and repeat  three to five times, or as desired.

Resist a Tree

Take your resistance bands outside  and wrap them around a tree and stretch, squat and pull to your hearts content! (this is more literal translation of the expression "tree hugger").Transverse positions from facing towards tree to facing away from it. Just be sure the tree is sturdy enough  and doesn't up root or break!  In addition, music always makes exercise time go faster and you can "tune" your body to the rhythm, and also block out outside distractions.


Chair Abdominal Crunches


Here’s a workout that you can do in your cubicle or the comfort of your own home. This move will work your internal and external obliques. Crunch out!

Step 1: Sit on the edge of a sturdy chair or workout bench. Reach your hands behind you and grab the sides of the chair. Extend your legs out and allow your upper body to recline back slightly.

Step 2: Breathe slowly as you draw your knees in and up toward your chest through a count of 10 seconds.

Step 3: Hold and squeeze at the maximum tension point for 2 seconds.

Step 4: Return legs to the starting point through a count of 10 seconds.

Step 5: Repeat three times without resting.


Source: Coach Jorge Cruise


Wall "Push Ups"

Putting yourself up against a wall, in this case, is a good thing!
Just position your arms straight out in front of you and your knees slightly bent about a foot or so apart. Place your arms against the wall and "push" the wall with elbows bent. Straighten and bend elbows and "push" again. Repeat as many times as you feel comfortable, you can also incorporate little pulse pushes in between. Adding a "runners stretch" complements the upper body with the lower. Arms against wall, extend back leg straight out and bend front knee, hold for 10 seconds and repeat with opposite leg.Turn away from wall, for a calf stretch, hold back leg straight and front leg straight with foot flexed upwards,( on heel) and bend upper body down over front leg. Repeat sides.