5-5-5 Chair Workout

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5-5-5 Chair Workout

September 13, 2012

WarmUp:

Core Planar Sequencing:

  • Back Stretch - 2 times
  • Side Stretches - 2 times each side
  • Rotating Stretches - 2 times each side

Place

Move

Times

STRENGTH    
Seated in Center of Chair Seated Walking with alternating arms 16
  Seated Kicking with alternating arms 14
  Seated Kicking Slowly 8
  Little Squats “Faking” staying “cheeky” with the chair so the glute cheeks keep some contact w/the seat 4 Half Range
4 Full Range
  Standing & Sitting Squats Slower  
  Single Leg Alternating Squats with or without assistance of hands 8
Left side of Chair Single Leg Squats + Side Leg Raises + Hamstring Curls 8
Kneeling on Chair Chest work holding back of chair, facing chair, holding the last repetition 8
Right side of Chair Single Leg Squats + Side Leg Raises + Hamstring Curls 8
Seated Standing & Sitting Squats with toe raises 8
  Alternating Knee Extensions 8
8
  Lower Trapezius Back Muscles Strengthening.  Note: elbows do NOT bend/flex 8
CARDIO    
  Alternating Heel Walking Slow and Fast 48
  Seated Jacks without arms slow tempo 8
  Seated Jacks with oppositional arms slow tempo 8
  Seated Jacks continue, faster 8
8 slower
  Seated Taps Side to Side 16
32 with arms overhead
  Seated Jacks with oppositional arms slow 8
  Seated Jacks with oppositional arms slow then fast 4 slow
8 fast
  Seated Taps Side to Side 4 slow
4 fast
16 fast with overhead arms
  Seated Heel Walking Slow and Fast 4 slow
8 fast
4 slow
8 fast
4 slow
8 fast
  Seated Jacks with oppositional arms slow and fast 4 slow
8 fast
8 slow
  Seated Jacks with symmetrical arms slow and fast and slow and “strike a pose” 8 slow
8 fast
4 slow
8 fast
4 fast
FLEXIBILITY    
Seated in the Center of Chair Seated Slow Alternating Heel Walking with arms, and repeat slower for active stretching down the backs of the legs (hamstrings and calves) 12 slow
8 slower
Seated against Back of Chair Static Hanstring/Calf Stretching Right Side  
  Active Chest Stretching sliding elbows up and down and imaginary wall behind the body  
  Spinal Extension/Back Bending with hands on side of chair  
  Static Hanstring/Calf Stretching Left Side  
  Lower Back Stretch  
Standing to Left of Chair Standing on Right Leg to stretch Quadricep/Left Thigh muscles, keeping knees together  
Standing to Right of Chair Standing on Left Leg to stretch Quadricep/Left Thigh muscles, keeping knees together  
Core Planar Sequencing: Back Stretches    
  Lower Back Stretch high or low towards ankles  
  Side Stretches with arms overhead once each side  
  Rotation Stretch Right and Left  

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