Exercise :: Easy Upper and Lower Body Strength Training

I love working out at the gym, however, there are times when I can't get to the gym to do my strength training. Here are some easy upper and lower body workouts you can do anywhere, as long as you have a chair. Try doing these steps while watching the TV when on a commercial break.

Triceps Press

• Start by sitting on the chair with your hands grasping the edge of the chair
• Take a few steps away from the chair
• Using only your hands, lift your body in an upwards motion (Top picture)
• Lower body while your hands are bent (Bottom picture)
• Do these steps 10 times for 3 sets.
• Works out your triceps, abs, thighs, and glutes

Triceps Press with Leg Lift

• Start by sitting on the chair with your hands grasping the edge of the chair
• Take a few steps away from the chair
• Extend your left leg out; make sure your leg is fully extended
• Using only your hands, lift your body in an upwards motion (Top picture)
• Lower body while your hands are bent (Bottom picture)
• Repeat the steps above for the right leg
• Do these steps 10 times for 3 sets.
• Works out your triceps, abs, legs, thighs, hips, and glutes

Push Ups

• Face the chair and place your hands on the seat of the chair
• Position your body in a triangular angle. (Top picture)
• Keep your abs tight
• Slowly move your body downwards, making sure to bend your hands.(Bottom picture)
• Hold in place for 5 seconds
• Do these steps 10 times for 3 sets.
• Works out your triceps, biceps, chest, back, shoulders.

Spread Push Ups



• Face the chair and place your hands on the seat of the chair
• Keep your legs in a spread position.
• For more intensity, stay on your toes.
• Position your body in a triangular angle. (Top picture)
• Keep your abs tight
• Slowly move your body downwards, making sure to bend your hand.(Bottom picture)
• Hold in place for 5 seconds
• Do these steps 10 times for 3 sets.
• Works out your triceps, biceps, chest, back, shoulders and glutes.

Mountain Climber

• Face the chair and place your hands on the seat of the chair
• Position your body in a triangular angle. (Top picture)
• Keep your abs tight
• Move your right leg and tap in front of you. This action will be as if you are climbing.(Bottom picture)
• Move foot back to starting position.
• Now, move left leg and tap your foot in front of you
• Move foot back to starting position
• Do these steps 10 times for 3 sets.
• Works out your abs, legs, hips, and glutes.

Sweeping Leg Press

• Face the chair and place your hands on the seat of the chair
• Keep your legs in a spread position (Top picture)
• Slowly sweep your right leg across your body (Bottom picture)
• Return to starting position
• Repeat the steps above for your left leg
• Do these steps 10 times for 3 sets.
• Works out your hips, thighs, glutes, and legs.

Hip Press

• You can do this on any flat surface
• Lie down with your legs on top of each other, extended (Top picture)
• Slowly push your top leg upwards as much as you can (Bottom picture)
• Hold for 5 seconds
• Bring leg down
• Repeat the steps above for your other leg
• Do these steps 10 times for 3 sets.
• Works out your hips and thighs. 

Do you have any workout tips? Share below.