AOA Chair Workout

Published: May 20, 2020, at 8:58 a.m. PT

Last updated: July 6, 2020, at 2:29 p.m. PT

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Try this WOD (workout of the day)! Before starting any exercises, remember to warm up, stretch, and drink plenty of water.

Sit to Stand

Scoot or walk hips up to the edge of the chair. Bring toes back underneath knees. Lean forward a little to bring nose over toes and push up with legs to a standing position. Complete 12-15 reps.

Tricep Dips

Sit on the edge of chair and grip the edge with your hands. Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair, then lower yourself until your elbows are bent between 45 and 90 degrees. Complete 12-15 reps.

Chair Plank

Place your forearms on the chair, hands touching each other. Extend your legs with your toes on the floor. Contract your abdominal muscles. Make sure that you maintain a straight line from your head to toe without lifting or sinking your hips. Hold the position for 45 seconds.

Wall Push-Ups

Assume the starting position with feet and legs together, standing about two feet from a wall with your arms straight out in front of you. Bend your elbows and begin to lean your body toward the wall until your nose almost touches it. Push back to the starting position. Complete 12-15 reps.

Leg Lifts

Sit on the edge of the chair, with legs bent at the knees 90 degrees and feet flat on the floor. Hold the chair or the armrest with your hands for support. Lean back, keeping your spine straight. Lift both legs up toward your chest, keeping your legs bent at the knees. Then lower your legs to the floor. Complete 12-15 reps.

 

Category: Active Older Adult