The 10 minute at home workout series #3

Here is the 3rd workout in the 10 minute at home workout series. 

This workout requires a chair and utilizes body weight for resistance. 

2 exercises

Exercise 1: the chair tricep dip. Lower yourself down in a slow, controlled manner. Exhale and explode upwards contracting your triceps. If you feel shoulder discomfort, stay a little higher during the lowering phase. We want to work the back of your arms, not wreck your shoulders. 

Exercise 2: the chair plank with alternating glute raise. Assume a modified plank on the chair. Raise one foot off of the ground, while bracing your core. Raise your foot high enough for a good glute contraction. Lower your foot and switch sides. Perform 3 reps on each side in an alternating manner. Slow and controlled. 

Perform 6 reps of exercise one immediately followed by 6 reps of exercise two. 

Continue this sequence for 10 minutes straight. 

The goal is constant movement with no breaks. Go as fast as you can without compromising form. 

Remember to keep your core braced, head and back straight and keep your butt down with a neutral spine throughout the movements. 

Build up to it as needed. This is not an easy drill. But it will hit triceps, core, glutes and cardio.

Drink water and stretch! Eat your food. I'll have a 4th workout for you soon. Get at it and keep up the great work.

You know you can spare 10 minutes. Get it done. 

Eric Dempsey
Master Sergeant, U.S. Army Retired
NASM Certified Personal Trainer and Weight Loss Specialist
Masters Degree in Exercise Science
Dempseys Resolution Fitness
www.dempseysresolution.com