Sets, reps and frequency
Perform the five exercises for one minute each and repeat this circuit three times
1. Chair Squat
Muscles: Front and rear thighs (quadriceps, hamstrings)
Why do it?
This is a classic move that builds leg strength and raises your heart rate
Technique:
– Stand with your feet shoulder-width apart
– Bend your knees until your bum touches the chair
– Don’t rest on the chair
– Stand up and repeat the exercise
Watch points:
Ensure that you keep your back straight and look forward
2. Chair press-ups
Muscles:
Chest, rear upper arms (pectorals, triceps)
Why do it?
An upper-body basic, one press-up may seem easy, but see how you feel after a minute!
Technique:
– Grip the front edge of the chair
– Bend your elbows and lower your chest towards the chair
– Straighten your arms and return to the starting position, before repeating the exercise
Watch points:
Keep your back straight and elbows tucked in
3. Chair plank glute lift
Muscles: Bottom, core muscles (glutes, transversus abdominis)
Why do it?
A great glute strengthener that will leave you ready to attack the hills
Technique:
– Place your forearms on the chair and assume a plank position
– Pull your left knee in towards the chair
– Push your left foot backwards and up to the ceiling
– Squeeze your bottom at the top
– Slowly lower your left knee
– Complete one set on the left before changing over to the right
Watch points:
If you feel a pinch in your lower back, lift your hips slightly higher
4. Chair dips
Muscles: Rear upper arm (triceps)
Why do it?
Strong legs aren’t the only requisite in a runner’s arsenal; powerful arms will help you drive uphill and sprint to the line
Technique:
– Sit on the edge of the chair with your hands next to your hips and your fingers facing forwards
– Lift off the seat and straighten your legs out in front of you
– Bend your elbows and lower your bottom towards the floor
– Aim for a 90° angle in your elbows
– Push back to the starting position
Watch points:
Keep your elbows tucked in and lower with control
5. Chair cycling v-sits
Muscles: Core muscles, stomach muscles, back muscles (transversus abdominis, rectus abdominis, erector spinae)
Why do it?
This is a great core strengthener – a strong core being the foundation of good running form
Technique:
– Sit on the edge of the chair
– Lean slightly backwards, place your hands next to you ears and lift your feet off the floor
– Rotate your left elbow towards your right knee
– Return to the centre position
– Rotate your right elbow towards your left knee
– Keep alternating between left and right
Watch points:
Remember to breathe. If you find this exercise too hard, hold onto the chair with your hands and only move your legs in a cycling motion
