• Natalie

What happens when you take a week or two off from exercise?



I know what happens to me.. I get lazy and I loose all motivation quickly!


So after a week of dialing down your exercise routine your metabolism can slow down and your speed and endurance can decrease as well, and the amount of oxygen your muscles use also drops.


BUT.. one to two weeks back at your regular routine reverses any losses rather quickly which is a good thing!


I know a lot of us our doing things from home these days and we have to improvise with what we have so I have been doing a chair work out!


Im going to attach a few slides to take you through it but I also added descriptions to all of them down below for a visual!


This chair exercise seems easy but it kicked my butt, I do this at least twice a week.



1 - Glute Squeeze - works out core & gluten

Sit tall with your feet on the floor, core engaged, shoulders down.

Squeeze left glute and hold for 3 counts and release then squeeze your right glute for 3 counts. Continue alternating for 10 reps per side!


2 - Chair Plank - works out core

Stand and face your chair. Place hands on he sides of seat and walk your legs back until they form a straight line from head to heels. Hold 15 seconds to 1 minute, abs engaged, shoulders down, and head in line with your hips and heels. Do 10 reps of these.


3 - Squat to Stand - works out core, glutes and thighs

Sit tall with your abs tight. Keeping your weight in your heels, lean forward slightly, squeeze glutes and slowly stand strait up. Hold for 5 seconds then slowly sit (make sure your squeezing those glutes). Do 10 reps of these.


4 - Push Ups - works out arms, chest and core

In a plank position place your hands shoulder width apart on your chair. Lower chest to just above the seat keeping elbows close to sides. Return to starting position and repeat for 10 reps.


5 - Goalpost Raises - works out back and shoulders

Sit in chair and lift arms to sides, elbows bent 90 degrees, palms forward. Use back and shoulder muscles to slowly lift arms above your head until your hands are directly above your shoulders. Do 10 to 12 reps.


6 - Arms over Chest - stretches shoulders and upper back

Cross right arm straight over your chest. Gently press left forearm into right forearm until you feel the stretch in right shoulder. Hold for 30 seconds and switch arms to repeat. Do 5 reps of these.



Let me know if you have any questions and I will try to help as best as I can!








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