Sometimes you can’t get in the pool due to weather or equipment malfunctions and so Fitmotivation occasionally posts low-impact workouts that can be used as a substitute for your aquatic fitness classes. Up down Chair Exercise is a 30-minute workout that utilizes a chair for aerobic exercise, core training and a couple of high intensity Tabata rounds. Whether you teach land or water fitness, your class members will enjoy action that flows continuously from seated to standing for an up and down challenge that strengthens lower body muscles and improves balance.
The goal of Fitmotivation in-home workouts is to provide the same intensity that class members are accustomed to in water fitness classes. However, they probably take aqua classes because the water’s buoyancy limits joint impact. Therefore, Fitmotivation's in-home workouts must maintain intensity with a low or non impact approach. Chair workouts are an excellent non-impact option, but the intensity in seated exercise is typically less than what class participants may be used to in the water. For this reason, I designed this workout with an up and down flow that elevates the intensity to a more aerobic level, like a 6 or a 7 on a scale of 10.
Chair Exercise Routine-at-a-Glance
This 30-minute low impact fitness routine includes a warm-up, final stretch and five exercise segments.
Segment 1 –Up & Down Warm-up
The up and down action begins here in the warm-up as a series of joint mobility exercises are performed with a continuous sit-to-stand approach. One of the primary roles of a proper warm-up in a fitness class is to prepare the joints and muscles for the workout.
Segment 2 – Up & Down Aerobics
The aerobic portion of the workout is also performed with continuous sit to stand action that is incorporated into the choreography. Three combinations of exercises are performed, with two of the combos featuring kickboxing-inspired movement.
Segment 3 – Up & Down Tabata Round #1
Tabata is a form of high intensity interval training (HIIT) that features 8 rounds of exercises performed for 20 seconds at high intensity, followed by 10 seconds of complete rest. Four of the exercises are performed seated and the other four exercises are performed with a standing variation of the seated exercises.
Segment 4 – Up & Down Tabata Round #2
Another round of four seated and four standing exercises is performed.
Segment 5 – Seated Core Training
This seated core training is my favorite segment in the workout. The seated spinal flexion, rotation and lateral flexion is enhanced with a lean back in the chair.
Segment 6 – Standing Core Training
Elements of the seated core training, including the spinal flexion, rotation and lateral flexion are performed upright.
Segment 7 – Final Stretch
The final stretch includes seated stretches for the iliopsoas (hip flexor), piriformis (gluteal) and hamstrings. The seated stretches are followed by standing stretches for the iliopsoas. The hip flexors tend to get strained in seated exercise if a chair is not adequately sized to a person’s height.
Below, watch Mark talk more about how to elevate the intensity in chair exercise and then read on for advice on modifying this workout for all fitness levels.
Workout Modifications
This intermediate to advanced workout was designed so that the exercises can be instructed as all seated if need be. Most of the exercise segments can also be performed to all standing if your class members prefer that.
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