Holiday Workouts: Part 3


Today’s blog is Part 3 of the Holiday Workout series. Today all you need is a standard kitchen chair and yourself. You are going to do each exercise until you can’t do any more repetitions and then move on to the next exercise until you have complete all exercises. Make sure to keep track of the number of reps you do so you can try to beat that number next time you do the workout.

Exercise 1: Triceps Dips – Stand in front of the chair with your back to it. Place hands on the edge of the seat with fingers pointing towards you. Walk your legs out away from the chair until you feel comfortable with that much weight on your arms. Now Lower your body by bending your elbows until you have a 90 degree bend in your arms. Now push up on the arms until your arms are straight again. Now repeat the lowering and rising motion several reps until you cannot do any more full range of motion reps. That’s a triceps dip.

Exercise 2: Box Pistol Squats. Stand sideways to the chair with one foot on the seat. Now push through the heel of the foot on the chair and raise yourself of the ground all the way up until your feet or even at the top on the chair. Now lower yourself back tot he ground slowly keeping the one foot on the chair. Do maximum reps with one leg before switching and doing the other leg.

Exercise 3: Side to Side V Sit Up. Lay down in front of the chair with one foot on each front corner of the chair. Do a sit up and touch your left hand to your right foot. Repeat the process and touch your right hand to the left foot. Repeat process for max reps.

With this program you can do just one set per exercises our you can do several sets per exercise, For example, do your triceps dips, then do your box pistol squats per leg, and finish with the Side to Side V Sit Ups. When completed the last exercise, start over and do a second set of each. As you progress you can keep adding more and more sets as well as increasing the reps you do in each set per exercise. This program can stay challenging for a long time.

There is no excuse why you cannot workout a little here and there during your time of during the Christmas Holidays.

Master Jonathan Field

Cobourg Tae Kwon Do

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