Natalie Jill leads a five-minute upper-body routine using just a chair. Do triceps dips, walkouts, planks, and core twists for one minute each, or repeat the circuit twice for ten minutes.
Hi, guys. Natalie, Jill here. Welcome back to Happy, Healthy and Fit. Today we're doing upper body but with a chair. So it's still body weight, but we're using a chair as our prop to work our whole upper body. Are you ready?
So grab a chair. I'm going to demo the exercises for you, and then I'm going to tell you how to put it all together in a quick, intense workout that you can do anywhere. The first exercise, number one, triceps. So you take a seat on the chair, put your the palms of your hands on it, scoot yourself off, legs out in front, and we're just going to dip it down. Now here's the thing. Your legs can go all the way out in front or they can come in right here. Just depending on what level you're at. You need to feel it out. Beginners, you'll likely start here with your heels in and just a slight.
Bend down. Here we go. Triceps. I'm going to use the back of the arms, the muscle there, to help lower yourself down. You can put your legs out. Feel how that feels a little bit different. If this is super easy for you, keep, you can try it with a leg up, which will make it more challenging.
Go ahead, play around with the different positions. Figure out which one you're going to choose for when I put the whole workout together. The second one is a tricep walkout. So still using the back of his arm. This time we're going to walk all the way out and back in. But you're never going to put that butt down on the chair. Just walking out and in. Triceps are holding you up.
Feeling. Are you doing it with me or you just watch it? Come on.
All the way out and back in. Good job. Okay, give those triceps a rest. To rest those triceps, you just want to go ahead and stretch it out. Touching the back of your. Touch your back right here. Stretch it out.
And we're going to turn it over to a plank from the chair. So on a chair, place your hands down. You can hold onto the side of the chair, and it's just a little plank right here. Hold it there. If this is too easy for you, if you're more advanced, you could take it down to your forearms, lower you go, the harder it's going to be. Or you could take it all the way off to the floor. Most of you will find this is challenging right here. Just little rocks. This is exercise number three. For number four, we're going to take it Back up, still upper body. We're working chest and arms here, but we're gonna also add in some core, taking it knee to wrist. Just like this. Little twist, little twist.
Try a couple with me. You'll feel this in your abs, your core, feel your arms, your shoulders.
Everything. Upper body right here.
How we feeling? Okay, the final exercise here we're gonna go back to triceps again, hands down, this time in the middle, that plank position. You ready? Watch me. First we're going to take it down. Rock forward, slightly back and up. It's a tricep shimmy, but from a chair. Try another one. Ready? Take it down, forward, back and up.
Feeling it. It doesn't take a lot and you already start to feel it. So here's how you put it all together. I gave you five exercises. What I want you to do is aim for up to a minute of each of them. But we're going to do it two through if we're feeling like this is too easy. But I bet you won't. So five minute workout by doing each one of those exercises one minute through. If you're feeling it's too easy, do another round. And now you got a 10 minute workout. There you go. No excuses, right? And you'll feel it in that upper body. All right, guys, what you might not know is I actually have a full DVD all based on chair workout. It's my beginner dvd. Just body weight in a chair. And you can get that at nataliejillfitness.com forward/dvd's. See you later.
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