Holiday Workout Guide: Workout at home with a common chair

If you have the discipline to workout at home then you have all that you need to get in shape. Here in this video, I show you a bunch of exercises that you can do anywhere with a common chair. Hotel, motel, family's house, outside, inside, on the moon... Meaning there is no excuse.

There are a zillion more exercises and variations of each that you can do with a chair. I show you a bunch but I couldn't possibly do them all. How to use this video over the holidays: Pick a couple exercises per day and knock out a quick intense workout that covers major parts and then if you eat good, the holidays won't be an issue.

Enjoy!




If you would like me to help you with your exercise and nutrition plan but you are too far away or can't make it to my studio; I offer Online Training where I can help you with your program anywhere using email, text, phone, skype etc... Nutrition coaching and exercise programming as well as support, motivation, counsel and advise.  Contact me if you want to know more.

 Eric
Dempsey's Resolution Fitness

10 Minute Holiday Workouts At Home

While your schedule maybe hectic and the gym is the last thing on your mind, you can salvage all of your hard work by spending as little as 10 minutes a day with a quick home workout and intermittent fasting.

Here is an example of a quick weekly schedule of what you can do at home in 10 minutes or less per day.

Monday: do as many deep bodyweight squats as you can in one minute and then go into reverse lunges, alternating legs for another minute. Hold onto a door frame or bedpost if you have to. Then finish with your staircase (if you have one) and go up and down the stairs 10 times as fast as you can. No stairs, then get down and do a minute of mountain climbers.






Tuesday: 1 minute of front plank on your elbows or hands followed by the side plank (each side) for one minute each. Then finish with 25 leg raises and 25 crunches. Do more if you can.




Wednesday: grab two objects of same weight (dumbbells if you have them) or use something like water bottles, books, cans - whatever is handy in the house. Do a quick shoulder circuit of overhead presses, front raises and side raises 20-30 reps each with no rest. 

Thursday: chair dips and chair arm curls - max reps 1 minute each then jumping jacks for a minute - repeat 3 times.

Friday: Max reps wide arm, regular width and close grip pushups for one minute each - alternate with floor hip extension bridges 1 minute each.

Saturday: burpees for 30 seconds -repeat 3-6 times

Sunday: rest and work on your meal plan

Intermittent fasting: 16 hour fast with and 8 hour feeding window. High protein, medium fat low carb. 

Use your imagination and make up quick workouts like the examples above. Do something! Even these little short intense workouts will help and if you add in the intermittent fasting, there is no reason that anyone has to gain weight and lose all your strength and muscle over the busy season.

If you can't make it to the gym and would like me to help you in much greater detail, I offer online training that you can do from email, text, skype, facebook, phone or however you need to.

Eric

Dempsey's Resolution Fitness