09/02/2024 - the_mud_room - Things to Do in Chairs Workout

BackBlast:

This was my first Q back after surgery on my foot. I am still modifying heavily and not putting a lot of weight on my foot, so we did a “Things to do in Chairs” Workout. Here’s a list of exercises you can do in the Adarondak chairs on the MUD Room green.

1. incline push ups on back
2. decline push ups – feet on seat
3. Bulgarian split squats – Right on seat
4. Bulgarian Split squat – left on seat
5. Sit down – Stand Up
6. Gas pumpers
7. Toe taps – tap toe on seat of chair – alternating
8. Backward plank – hands in seat of chair – legs out in front
9. Seated jacks
10. Seated oblique crunch – alternate sides
11. Incline mountain climbers – hands on seat side or chair back
12. Seated lean backs – like a crunch
13. Seated alternating toe touches
14. Seated skater (alt hand touches alt toe)
15. Leg lift – seat back – right leg back
16. Leg lift – seat back – left leg back
17. Tummy Twists – feet on ground, hands behind head, elbow to opposite knee
18. Leg lift – seat back – right leg side
19. Leg lift – seat back – left leg side
20. Seated bent over row
21. Leg circles – right side
22. Leg circles – left side
23. Seated Arnold press
24. Pistol squat to seat and up – right leg out
25. Pistol squat to seat and up – left leg out
26. Right side – elbow to knee curl
27. Left side – elbow to knee curl
28. Seated, weighted leg extensions (both at same time)
29. Tricep dips
30. Seated calf raises – weights on knees
31. Inch worm – feet in seat of chair

Add a warm up, cool down, and COT and we had a great workout!