June Workout Week # 4

by | Jun 28, 2013 | Body Weight Workouts, Members | 80 comments

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Chair Workout – legs and triceps! 50/10

Print Workout Here

What you need:

A sturdy chair, couch, coffee table, or stair case.

Warm-Up

1 minute of jump rope + 1 minute squat and back squeeze

Workout

Step-Ups, left: Plant your whole left foot on the chair in front of you. It is very important to have your whole left foot, including the heel up on the chair so the lift does not move through your knee – just your bum and legs. From here, you’re going to push up with your left leg, taking your right leg straight behind you. Land gently on the ground with your right foot!
Step-Ups, right: Repeat above with right foot up on the chair
Split Squats, left: Plank your left toes (or top of the foot – whatever is more comfortable for you) behind you on the chair. From here, you’re going to jump your right foot far enough in front of you, that when you come down into a lunge, your right knee is not going beyond your toes. Now, bend your back left knee down into a lunge.
IMPORTANT: It is your back leg that is leading the lunge! Be sure to keep your shoulders back and your torso straight, so you’re not putting all the weight on the front leg.
Split Squats, right: Repeat above with the right foot back on the chair
Triceps Dips: With your palms planted on the chair, have your fingers facing forward, your elbows pointing back. Take your feet out in front of you with bent legs for an easier version, or straight legs for a more advanced version. From here, you’re going to bend your elbows and drop your bum towards the ground. Extend your body back up, for the full triceps workout.
IMPORTANT: Keep your body close to the chair. If your hips or legs come out too much, you’ll be taking away from the triceps workout, and placing stress on your shoulders instead.
You are working the front of your shoulders here too, but focus on your triceps!
***Compete this 3 times through

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching

Get sweaty and feel sexy!

ashley dale roy

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80 Comments

Kaitlin Keefer on June 24, 2015 at 7:01 am

That was awesome, thanks!
Reply
- Ashley Dale Grant on June 24, 2015 at 5:10 pm
  
  You’re more than welcome lady!!
Kerri-Ann Kelly on June 24, 2015 at 9:34 am

OMG I am soaked
Reply
- Ashley Dale Grant on June 24, 2015 at 5:10 pm
  
  Yes yes and more yes!!!
Anna Fischer on June 24, 2015 at 9:34 am

I’m nice and sweaty!
Reply
- Ashley Dale Grant on June 24, 2015 at 5:11 pm
  
  Perfect! Those step ups are hard!!
Lorna Gestewitz on June 24, 2015 at 10:12 am

good start to the day!
Reply
- Ashley Dale Grant on June 24, 2015 at 5:11 pm
  
  Awesome work!!
Patricia Best on June 24, 2015 at 10:33 am

Loved the tricep dips! I needed a big ass kick today so I threw in 20 burpees and 30 push ups at the end! Good and sweaty now!
Reply
- Ashley Dale Grant on June 24, 2015 at 5:12 pm
  
  Holy shit I love that!! So basically you kicked my butt today. Well done!
Erin McDougall on June 24, 2015 at 11:26 am

Done! Good burn!
Reply
- Ashley Dale Grant on June 24, 2015 at 5:12 pm
  
  Awesome sauce!!
Jennifer Wiggans on June 24, 2015 at 5:30 pm

Tricep dips were a killer!
Reply
- Ashley Dale Grant on June 24, 2015 at 9:12 pm
  
  Especially when we don’t do them often!!
Brittney Boone on June 24, 2015 at 9:10 pm

Sweaty mess!! (Im wearing the same hat as you are in the video-Go Jays!)
Reply
- Ashley Dale Grant on June 24, 2015 at 9:13 pm
  
  Haha yeah!! Go Jays!!
Kristin Goodwin on June 24, 2015 at 9:27 pm

Only had time for three sets. Thanks for a quick but tough workout!
Reply
- Ashley Dale Grant on June 25, 2015 at 2:19 pm
  
  3 sets is totally cool!
Andrea Was on June 25, 2015 at 5:48 am

That was a good leg workout & stretch! Thanks Ashley:)
Reply
- Ashley Dale Grant on June 25, 2015 at 2:20 pm
  
  Awesome stretching rocks!
Kate Stock on June 25, 2015 at 9:01 am

Changing it up just like I like it!!
Reply
- Ashley Dale Grant on June 25, 2015 at 2:21 pm
  
  Right on!!
Kim Judd on June 25, 2015 at 9:35 am

Got it done !!!!
Reply
- Ashley Dale Grant on June 25, 2015 at 2:21 pm
  
  Boom and boom! Happy mini Friday!
Kristin Collins on June 25, 2015 at 5:00 pm

Used my ugi that definitely challenged my balance loved it!
Reply
- Ashley Dale Grant on June 25, 2015 at 7:50 pm
  
  Good for you! Feels good to mix it in I’m sure. Love that damn ball.
Lisa Ashbourne on June 25, 2015 at 5:29 pm

Done!!!
Reply
- Ashley Dale Grant on June 25, 2015 at 7:50 pm
  
  Yahoo!! 💪
Jennifer on June 25, 2015 at 7:10 pm

So couldn’t do this one , the ceiling in the basement is a little low for step ups. So I did my own 30 mins of 60 sec work 30 sec rest for 4 rounds.
Weighted lunges (30 sec each side)
Swings
Russian twists
Floor press
Over head kettlebell to toe tap
Reply
- Ashley Dale Grant on June 25, 2015 at 7:51 pm
  
  I like that! Good for you. Love that you made your own workout up! That’s badass!
Carolyn Stanbrook on June 25, 2015 at 8:29 pm

Done. Loved the step ups
Reply
- Ashley Dale Grant on June 26, 2015 at 10:25 am
  
  They are tough and rewarding at the same time!!
Jillian Churly on June 26, 2015 at 6:45 am

Done. Still feeling sore after Wed leg HIIT. So hopefully able to walk tomorrow!
Reply
- Ashley Dale Grant on June 26, 2015 at 10:26 am
  
  Wait until you get to today’s workout. What a treat. You’ll be walking funny lol.
Jo-Anne Harvey on June 26, 2015 at 9:02 am

Done :) soaked through!
Reply
- Ashley Dale Grant on June 26, 2015 at 10:26 am
  
  Unreal!! Happy Friday!
Amanda McCauley on June 26, 2015 at 9:54 am

Done!
Reply
- Ashley Dale Grant on June 26, 2015 at 10:27 am
  
  Boom!!! Happy Friday Amanda!
Michelle Fraser on June 26, 2015 at 11:36 am

Wow!! My legs were burning so bad I thought I wasn’t going to be able to finish the set but I did! Then decided I could do more so I did one of your other workouts I missed :)
Reply
- Ashley Dale Grant on June 26, 2015 at 1:11 pm
  
  Holy shit lady you’re on fire!!
Ashley Savage on June 26, 2015 at 2:09 pm

Done but lots of interruptions from the kids lol
Reply
- Ashley Dale Grant on June 27, 2015 at 12:15 pm
  
  At least you did it!! I’m sure you were still sweating.
Angelika Henning on June 26, 2015 at 7:43 pm

My legs were so sore from yesterday that I honestly half-assed this one. Bigger and better tomorrow!!
Reply
- Ashley Dale Grant on June 27, 2015 at 12:16 pm
  
  I’m impressed you even tried. I was walking funny my butt hurt so much!!
Kyla Thistle on June 27, 2015 at 7:40 am

A great way to start a Saturday morning!!! LOL
Reply
- Ashley Dale Grant on June 27, 2015 at 12:17 pm
  
  It mist certainly is though!
Karen Williams on June 27, 2015 at 11:57 am

done… legs burning lol still recovering from earlier this week!! All Good!! Happy Saturday!
Reply
- Ashley Dale Grant on June 27, 2015 at 12:18 pm
  
  Good work Karen! Happy Saturday to you!!
Ashley Gabel on June 27, 2015 at 7:54 pm

Done.. Legs were still burning from yesterdays ugi workout. :)
Reply
- Ashley Dale Grant on June 28, 2015 at 4:10 pm
  
  You survived though! Bet you’re feeling that today ;)
Stefanie Puckrin on June 28, 2015 at 7:21 pm

Did this one tonight too. Modified and instead of timing did 20 reps each exercise. Steps up started easy and could barely finish 20 on each leg
by the 3rd round. Good workout
Reply
- Ashley Dale Grant on June 29, 2015 at 8:39 am
  
  Still got it done! Awesome work 💪
April Patch on June 19, 2017 at 8:05 pm

Happy Monday x2! :)
Reply
- Ashley Dale Grant on June 21, 2017 at 6:45 pm
  
  ????
Sarah Honey on June 21, 2017 at 5:53 pm

Heart pounding and sweaty after 15 mins! Thank you :)
Reply
- Ashley Dale Grant on June 21, 2017 at 6:48 pm
  
  You’re most welcome!!
Patricia Best on June 21, 2017 at 8:00 pm

Forgot how much I love this one! I used a higher step this time and definitely felt the difference!
Reply
- Ashley Dale Grant on June 21, 2017 at 9:05 pm
  
  I bet you did! I’m so happy when I hear you come back to a workout and go bigger and better!!
Ashley Gabel on June 21, 2017 at 8:37 pm

Done. Good one I added one more set had a little extra time. Thanks Ash.
Reply
- Ashley Dale Grant on June 21, 2017 at 9:05 pm
  
  Yeah right you’re just showing off Ash!!! Hahaha. ????
Lisa Zapfe on June 21, 2017 at 9:26 pm

super sweaty!!!! legs are on fire!!! thank you ash!
Reply
- Ashley Dale Grant on June 22, 2017 at 7:24 pm
  
  You’re most welcome!!
Andrea Was on June 22, 2017 at 6:48 pm

I did an additional 20min full-body boxing workout after this one. Thanks Ash!
Reply
- Ashley Dale Grant on June 22, 2017 at 7:25 pm
  
  Wow you’re a machine! Great job Andrea!
Michelle Mullett on June 22, 2017 at 8:37 pm

Great workout as always! Short but sweaty lol. Thanks!
Reply
- Ashley Dale Grant on June 24, 2017 at 7:36 am
  
  You’re most welcome!!
Amber Ashton on June 22, 2017 at 9:56 pm

Jeeze Louise, that was tough! I think that my step was a little high for my little hobbit legs (I say that with love, hobbits get to eat three breakfasts after all), but a solid challenge. Thanks Ash!
Reply
- Ashley Dale Grant on June 24, 2017 at 7:37 am
  
  Haha I love the hobbit reference!! You’re funny! Glad you enjoyed it….I mean felt it!!!
Nicole King on June 23, 2017 at 7:30 am

Got this one in yesterday! My legs were on the shaky side after the third round.
Reply
- Ashley Dale Grant on June 24, 2017 at 7:38 am
  
  Perfect!! That’s kind of what I wanted!!!
Kim Ruis on June 23, 2017 at 3:56 pm

Holy sweaty! That was a rough go for my triceps so clearly they need more work.
Reply
- Ashley Dale Grant on June 24, 2017 at 7:39 am
  
  Perhaps a good one to come back to!!
Ashsavage on June 24, 2017 at 9:26 am

Saturday morning pick me up thanks
Reply
- Ashley Dale Grant on June 24, 2017 at 8:04 pm
  
  Perfect! You’re welcome!!
Angelika Henning on June 24, 2017 at 3:20 pm

An amazing way to break up this day
Thanks!
Reply
- Ashley Dale Grant on June 24, 2017 at 8:06 pm
  
  You’re most welcome! Thanks for joining me ?
Jodie Barfitt on June 27, 2017 at 5:05 pm

Wow! I did not think this would be as hard as it was those tricep dips!!
Reply
- Ashley Dale Grant on June 27, 2017 at 7:22 pm
  
  They are tough!! I’m glad it snuck up on you.
Tracy Neziroski on July 1, 2017 at 1:18 pm

Done!?
Reply
- Ashley Dale Grant on July 1, 2017 at 8:10 pm
  
  Boom!!!

June Workout Week # 4

80 Comments

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