Chair and Core Challenge Workout

Click the link to view the workout and then print out or write down the number of reps and sets you need to complete.

Here are the 6 Exercises:
1. Left leg step up on chair ~ right leg side squat ~ step back up ~ right leg back lunge = 1 rep x 12
Right leg step up on chair ~ left leg side squat ~ step back up ~ left leg back lunge = 1 rep x 12
Challenge: hold milk jug/juice jug and raise above head with every step up
2. Chair Push-ups with jumps x 12
Challenge: do the push-ups and jumps on the floor
3. Tricep Dips x 15
Challenge: legs extended or elevated on couch or another chair
4. Squat, sit, stand and curl with jug x 24
Challenge: Single leg squat, sit, stand and curl x 12 on each leg
5. Hands on chair, knee to elbow cross the body (hold each cross for 2 sec) x12 on each side
Challenge: Put you feet on the chair, knee to elbow cross (hold each for 3 sec) x 12 on each side
6. Isometric holds with broom stick: push fists together = 5 sec, pull fists apart = 5 sec  x2 in each position
Position 1 = below waist
Position 2 = shoulder level
Position 3 = above the head

Go through these 6 exercises like a circuit.  Complete at least 3 sets and if you’re feeling strong complete 3 more for a total of 6!  Have a great workout