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5 Minute or less Kitchen Strength Workout for All Levels
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*The workout is as follows
Squats - 5-10 reps
Calf Raises - 5-10 reps
Push-up - 5-10 reps
Tricep dip - 5-10 reps
Lunge - 5-10 reps per leg
Pick the variation that works for you, use modifications as needed. Try to do the workout at least 2x/week, more if you'd like.
If you’re not doing any strength training right now, you need to start, even if it’s just a couple times a week. While cardio has it’s benefits, we need strength to help maintain our muscle mass, which has too many benefits to count. Some important ones include improved metabolism and energy, reduced pain, better sleep, and of course, more strength to do your daily activities.
I found this workout from Dr. Rangan Chatterjee, author of How to Make Disease Disappear. It’s a great workout because anyone can do it, it takes less than 5 minutes, and all you need is your body and a chair.
So we’re going to do 5 exercises to work the lower body, upper body and core. Each exercise is just 5-10 reps. That’s it! I’ll show you the basic move, and then give you some modifications to make it a little easier.
First is the squat. Some people have concerns about squats hurting their knees, but they actually help prevent knee pain when done right! Stand with your feet about shoulder width apart, and your feet pointed slightly outward. Then just imagine sitting down, getting as low as you can, and then stand back up. For the squat, you want to make sure that your knees stay behind your feet and that your back stays nice and flat. If you haven’t done squats before, it’s common to look like this, with your knees tracking forward. If this is you, I recommend you get yourself your chair, and all we’re going to do is stand in front of the chair, sit down, and then get back up. You’ll notice that even though your air squat form may be off, it’s pretty awkward to sit like that, so you end sitting with a normal squat.
Next is the calf raise. These are great because they work our calves and glutes, which help us walk with more power, and reach up high, for example, in the kitchen. Stand with your feet about shoulder width apart, and then slowly come up on your toes as high as you can. Hold for a second at the top, and then come down slowly. If you have balance issues, grab your chair and just hold on lightly for support. As you get better, you won’t need the chair as much or at all.
Next is the push-up. Push-ups are amazing because they work your chest, shoulders, arms and your entire core. I know this can be hard for a lot of people, so I’ll give you a couple options. For a standard push-up, you want to start in a high plank position. Feet and hands about shoulder width apart. Make sure that your back is flat, your fingers are spread out and that your shoulders are on top of your hands. Come down slowly to the ground, and then push up. A lot of people focus on just their hands, but the push-up uses your legs too, so make it a whole-body exercise by pushing up with your legs! If this is too hard for you, you can try a knees down push-up. Same position with your hands, just roll forward onto your hands and come up slowly. If this is still too hard or knees down is painful, we can also do an incline push-up on your chair or the wall. The farther your feet are away from the chair/wall, the harder it gets.
Next is the tricep dip. Again, this helps your upper body, but also your core. Grab your chair and put your hands behind you. Feet about shoulder width apart, flat on the ground. Bend your elbows slowly to come down until your butt almost hits the ground, then press up. The lower you go, the harder it is. Also, the further your feet away, the harder it is, so modify to make it work for you. If you don’t have a chair, you can do the same movement on the floor; it will be a little easier because you have less range to go, but I recommend this if the exercise is new to you.
Finally we have the lunge. Like squats, lunges are great for engaging your whole lower body and core. Stand with your feet together, then take a medium sized step back with your right foot. Now we’re just going to do the same kind of motion as the squat, keep our front knee behind our front foot. To do this, we’ll need to bend the back knee down. As you come up, make sure to push through your heel, this engages the glutes. The natural tendency with the lunge is to lean forward, so you’ll want to keep your body straight and controlled. This helps engage the core more and will make your back happy. After doing your number of reps, switch sides and repeat.
So again for your kitchen workout, you’re going to do 5-10 reps of each exercise, which includes 5-10 reps of lunges on each side. Try to do this a couple times a week to start, I’m sure you’ll notice a difference.
If you’d like more tips on these exercises or other quick workouts, comment below and let me know what you’re looking for.
I hope you enjoy and get stronger, and until next time, take care.
Squats - 5-10 reps
Calf Raises - 5-10 reps
Push-up - 5-10 reps
Tricep dip - 5-10 reps
Lunge - 5-10 reps per leg
Pick the variation that works for you, use modifications as needed. Try to do the workout at least 2x/week, more if you'd like.
If you’re not doing any strength training right now, you need to start, even if it’s just a couple times a week. While cardio has it’s benefits, we need strength to help maintain our muscle mass, which has too many benefits to count. Some important ones include improved metabolism and energy, reduced pain, better sleep, and of course, more strength to do your daily activities.
I found this workout from Dr. Rangan Chatterjee, author of How to Make Disease Disappear. It’s a great workout because anyone can do it, it takes less than 5 minutes, and all you need is your body and a chair.
So we’re going to do 5 exercises to work the lower body, upper body and core. Each exercise is just 5-10 reps. That’s it! I’ll show you the basic move, and then give you some modifications to make it a little easier.
First is the squat. Some people have concerns about squats hurting their knees, but they actually help prevent knee pain when done right! Stand with your feet about shoulder width apart, and your feet pointed slightly outward. Then just imagine sitting down, getting as low as you can, and then stand back up. For the squat, you want to make sure that your knees stay behind your feet and that your back stays nice and flat. If you haven’t done squats before, it’s common to look like this, with your knees tracking forward. If this is you, I recommend you get yourself your chair, and all we’re going to do is stand in front of the chair, sit down, and then get back up. You’ll notice that even though your air squat form may be off, it’s pretty awkward to sit like that, so you end sitting with a normal squat.
Next is the calf raise. These are great because they work our calves and glutes, which help us walk with more power, and reach up high, for example, in the kitchen. Stand with your feet about shoulder width apart, and then slowly come up on your toes as high as you can. Hold for a second at the top, and then come down slowly. If you have balance issues, grab your chair and just hold on lightly for support. As you get better, you won’t need the chair as much or at all.
Next is the push-up. Push-ups are amazing because they work your chest, shoulders, arms and your entire core. I know this can be hard for a lot of people, so I’ll give you a couple options. For a standard push-up, you want to start in a high plank position. Feet and hands about shoulder width apart. Make sure that your back is flat, your fingers are spread out and that your shoulders are on top of your hands. Come down slowly to the ground, and then push up. A lot of people focus on just their hands, but the push-up uses your legs too, so make it a whole-body exercise by pushing up with your legs! If this is too hard for you, you can try a knees down push-up. Same position with your hands, just roll forward onto your hands and come up slowly. If this is still too hard or knees down is painful, we can also do an incline push-up on your chair or the wall. The farther your feet are away from the chair/wall, the harder it gets.
Next is the tricep dip. Again, this helps your upper body, but also your core. Grab your chair and put your hands behind you. Feet about shoulder width apart, flat on the ground. Bend your elbows slowly to come down until your butt almost hits the ground, then press up. The lower you go, the harder it is. Also, the further your feet away, the harder it is, so modify to make it work for you. If you don’t have a chair, you can do the same movement on the floor; it will be a little easier because you have less range to go, but I recommend this if the exercise is new to you.
Finally we have the lunge. Like squats, lunges are great for engaging your whole lower body and core. Stand with your feet together, then take a medium sized step back with your right foot. Now we’re just going to do the same kind of motion as the squat, keep our front knee behind our front foot. To do this, we’ll need to bend the back knee down. As you come up, make sure to push through your heel, this engages the glutes. The natural tendency with the lunge is to lean forward, so you’ll want to keep your body straight and controlled. This helps engage the core more and will make your back happy. After doing your number of reps, switch sides and repeat.
So again for your kitchen workout, you’re going to do 5-10 reps of each exercise, which includes 5-10 reps of lunges on each side. Try to do this a couple times a week to start, I’m sure you’ll notice a difference.
If you’d like more tips on these exercises or other quick workouts, comment below and let me know what you’re looking for.
I hope you enjoy and get stronger, and until next time, take care.
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