Saturday, November 3, 2012

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.


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