{"id":2132,"date":"2020-04-15T13:54:27","date_gmt":"2020-04-15T12:54:27","guid":{"rendered":"https:\/\/www.bulk.com\/ie\/the-core-ie\/?p=2132"},"modified":"2023-02-07T16:05:03","modified_gmt":"2023-02-07T16:05:03","slug":"chair-full-body-home-workout","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/ie\/the-core-ie\/chair-full-body-home-workout\/","title":{"rendered":"Chair Full-Body Home Workout"},"content":{"rendered":"<p>&nbsp;<\/p>\n<p>If you have a chair at hand, there&#8217;s no reason to miss out on this one. Our #TeamBulk ambassador <a href=\"https:\/\/www.instagram.com\/alexfitcleland\/?hl=en\" target=\"_blank\" rel=\"noopener noreferrer\">@alexfitcleland<\/a> has put together this chair full-body home workout to get the most out of this time spent indoors.<\/p>\n<h2>Decline Press-Ups<\/h2>\n<p>Expect your arms, shoulders and chest to burn more than with a classic press-up. This exercise will also challenge your balance so make sure to engage your core to get more stability. We recommend 4 sets of 8 reps each for this upper-body exercise.<\/p>\n<h3>Step 1<\/h3>\n<div id='gallery-1' class='gallery galleryid-2132 gallery-columns-2 gallery-size-full'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-1.jpg\" class=\"attachment-full size-full\" alt=\"chair decline press-up step 1\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-1.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-1-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-1-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-1-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-2.jpg\" class=\"attachment-full size-full\" alt=\"chair decline press-up step 2\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-2.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-2-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-2-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-2-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<ol>\n<li>Start in a solid elevated plank position with your hands and wrists in line with your shoulders. Keep the core as tight as possible to maintain stability.<\/li>\n<li>Begin to bend your elbows to get your chest closer to the floor.<\/li>\n<\/ol>\n<h3>Step 2<\/h3>\n<div id='gallery-2' class='gallery galleryid-2132 gallery-columns-3 gallery-size-full'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-3.jpg\" class=\"attachment-full size-full\" alt=\"chair decline press-up step 3\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-3.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-3-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-3-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-3-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-4.jpg\" class=\"attachment-full size-full\" alt=\"chair decline press-up step 4\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-4.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-4-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-4-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-4-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-5.jpg\" class=\"attachment-full size-full\" alt=\"chair decline press-up step 5\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-5.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-5-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-5-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-push-up-step-5-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<ol>\n<li>With your elbows close to the sides, get your triceps involved to go even lower. Go as low as you can, as long as you can keep good form without straining your lower back.<\/li>\n<li>Start pushing back up to the initial plank position and keep going to complete the remaining sets.<\/li>\n<\/ol>\n<h2>Chair Tricep Dips<\/h2>\n<p>This exercise will work your triceps as well as your shoulders and core to maintain stability. Using your body weight will make you stronger and help you increase mass over time. Have a go at completing 3 sets of 12 reps each for this one.<\/p>\n<h3>Step 1<\/h3>\n<div id='gallery-3' class='gallery galleryid-2132 gallery-columns-2 gallery-size-full'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-1.jpg\" class=\"attachment-full size-full\" alt=\"chair triceps dips step 1\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-1.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-1-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-1-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-1-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-2.jpg\" class=\"attachment-full size-full\" alt=\"chair triceps dips step 2\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-2.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-2-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-2-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-2-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<ol>\n<li>Start sitting down on the edge of your chair and placing your hands on each side. Shift your weight off the chair keeping your arms and knees bent.<\/li>\n<li>Straighten your arms and extend your legs to make the exercise more difficult (keep them bent if you&#8217;re working your way up to this one).<\/li>\n<\/ol>\n<h3>Step 2<\/h3>\n<div id='gallery-4' class='gallery galleryid-2132 gallery-columns-3 gallery-size-full'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-3.jpg\" class=\"attachment-full size-full\" alt=\"chair triceps dips step 3\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-3.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-3-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-3-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-3-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-4.jpg\" class=\"attachment-full size-full\" alt=\"chair triceps dips step 4\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-4.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-4-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-4-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-4-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-5.jpg\" class=\"attachment-full size-full\" alt=\"chair triceps dips step 5\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-5.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-5-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-5-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-triceps-dips-step-5-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<ol>\n<li>Lower your body so that your elbows can bend and reach a 90-degree angle and\u00a0pause in that position.<\/li>\n<li>Extend your arms to push back up and go back to the starting point.<\/li>\n<\/ol>\n<h2>Chair Bulgarian Split Squats<\/h2>\n<p>This lower-body exercise mainly targets your quads, hamstrings and glutes and it requires a fair amount of balance and co-ordination. It&#8217;ll get your core involved to maintain stability and good form. Try and do 3 sets of 10 reps for each leg.<\/p>\n<h3>Step 1<\/h3>\n<div id='gallery-5' class='gallery galleryid-2132 gallery-columns-2 gallery-size-full'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-bulgarian-split-squats-step-1.jpg\" class=\"attachment-full size-full\" alt=\"chair bulgarian split squat step 1\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-bulgarian-split-squats-step-1.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-bulgarian-split-squats-step-1-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-bulgarian-split-squats-step-1-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-bulgarian-split-squats-step-1-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-bulgarian-split-squats-step-2.jpg\" class=\"attachment-full size-full\" alt=\"chair bulgarian split squat step 2\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-bulgarian-split-squats-step-2.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-bulgarian-split-squats-step-2-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-bulgarian-split-squats-step-2-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-bulgarian-split-squats-step-2-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<ol>\n<li>Place one foot on the chair behind you. Play around with the position of your foot on the ground to make sure you&#8217;re stable.<\/li>\n<li>Once you&#8217;re set, bend your standing leg and your back leg will start bending also. Stop when your back knee is about 1 inch off the ground. The challenge here is trying to stay evenly balanced keeping your front knee in line with your toes.<\/li>\n<\/ol>\n<h3>Step 2<\/h3>\n<div id='gallery-6' class='gallery galleryid-2132 gallery-columns-2 gallery-size-full'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-bulgarian-split-squats-step-3.jpg\" class=\"attachment-full size-full\" alt=\"chair bulgarian split squat step 3\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-bulgarian-split-squats-step-3.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-bulgarian-split-squats-step-3-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-bulgarian-split-squats-step-3-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-bulgarian-split-squats-step-3-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-bulgarian-split-squats-step-4.jpg\" class=\"attachment-full size-full\" alt=\"chair bulgarian split squat step 4\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-bulgarian-split-squats-step-4.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-bulgarian-split-squats-step-4-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-bulgarian-split-squats-step-4-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-bulgarian-split-squats-step-4-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<ol>\n<li>Exhale as you press back to return to the initial standing position.<\/li>\n<li>Keep working on this leg for the rest of your reps and then change leg.<\/li>\n<\/ol>\n<h2>Chair Step-Up with Knee Raise<\/h2>\n<p>Here&#8217;s another one for your lower body but with the added benefit of getting you heart rate going. Do 4 sets of 10 reps each to work on your thighs and cardio training.<\/p>\n<div id='gallery-7' class='gallery galleryid-2132 gallery-columns-3 gallery-size-full'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-up-with-knee-raise-step-1.jpg\" class=\"attachment-full size-full\" alt=\"chair step-up with knee raise step 1\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-up-with-knee-raise-step-1.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-up-with-knee-raise-step-1-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-up-with-knee-raise-step-1-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-up-with-knee-raise-step-1-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-up-with-knee-raise-step-2.jpg\" class=\"attachment-full size-full\" alt=\"chair step-up with knee raise step 2\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-up-with-knee-raise-step-2.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-up-with-knee-raise-step-2-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-up-with-knee-raise-step-2-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-up-with-knee-raise-step-2-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-up-with-knee-raise-step-3.jpg\" class=\"attachment-full size-full\" alt=\"chair step-up with knee raise step 3\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-up-with-knee-raise-step-3.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-up-with-knee-raise-step-3-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-up-with-knee-raise-step-3-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/step-up-with-knee-raise-step-3-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<ol>\n<li>Place a chair in front of you.<\/li>\n<li>As you step on it with one foot, drive the other one up to your chest.<\/li>\n<li>Place the foot back down and repeat on the other side.<\/li>\n<\/ol>\n<h2>Chair High Plank Knee-Ups<\/h2>\n<p>This is essentially a total-body workout in one exercise. It&#8217;ll boost your shoulder strength and stability and improve your endurance while working on your core. Complete 4 sets with 15 reps for each leg.<\/p>\n<h3>Step 1<\/h3>\n<div id='gallery-8' class='gallery galleryid-2132 gallery-columns-2 gallery-size-full'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-1.jpg\" class=\"attachment-full size-full\" alt=\"chair high plank knee-ups step 1\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-1.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-1-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-1-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-1-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-2.jpg\" class=\"attachment-full size-full\" alt=\"chair high plank knee-ups step 2\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-2.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-2-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-2-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-2-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<ol>\n<li>Start in a plank position with your arms extended and hands gripping the sides of the chair.<\/li>\n<li>Keep your back flat and core tight to keep your hips in line and drive one of your knees as high as you can.<\/li>\n<\/ol>\n<h3>Step 2<\/h3>\n<div id='gallery-9' class='gallery galleryid-2132 gallery-columns-3 gallery-size-full'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-3.jpg\" class=\"attachment-full size-full\" alt=\"chair high plank knee-ups step 3\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-3.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-3-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-3-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-3-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-4.jpg\" class=\"attachment-full size-full\" alt=\"chair high plank knee-ups step 4\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-4.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-4-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-4-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-4-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-5.jpg\" class=\"attachment-full size-full\" alt=\"chair high plank knee-ups step 5\" srcset=\"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-5.jpg 600w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-5-237x355.jpg 237w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-5-449x674.jpg 449w, https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-content\/uploads\/sites\/8\/2020\/04\/chair-mountain-climber-step-5-200x300.jpg 200w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<ol>\n<li>Extend the leg to place your foot down and drive the other knee up.<\/li>\n<li>Repeat the same movements to complete your sets.<\/li>\n<\/ol>\n<h2>Recovery with Bulk Powders<\/h2>\n<p>To make the most out of this training session, we&#8217;ve rounded up our top products for your post-workout recovery. These formulas are ideal to look after muscle mass and maximise recovery time after exercising.<\/p>\n<ul>\n<li><a href=\"https:\/\/www.bulk.com\/uk\/aftermath.html\" target=\"_blank\" rel=\"noopener noreferrer\">AFTERMATH\u2122<\/a><\/li>\n<li><a href=\"https:\/\/www.bulk.com\/uk\/vegan-all-in-one.html\" target=\"_blank\" rel=\"noopener noreferrer\">VEGAN ALL IN ONE<\/a><\/li>\n<li><a href=\"https:\/\/www.bulk.com\/uk\/complete-recovery.html\" target=\"_blank\" rel=\"noopener noreferrer\">COMPLETE RECOVERY\u2122<\/a><\/li>\n<li><a href=\"https:\/\/www.bulk.com\/uk\/pure-whey-protein.html\" target=\"_blank\" rel=\"noopener noreferrer\">PURE WHEY PROTEIN\u2122<\/a><\/li>\n<\/ul>\n<p>Keen to give our chair full-body home workout a go? Share your efforts on social media tagging <a href=\"https:\/\/www.instagram.com\/bulkpowders\/\" target=\"_blank\" rel=\"noopener noreferrer\">@bulkpowders<\/a>!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; If you have a chair at hand, there&#8217;s no reason to miss out on this one. Our #TeamBulk ambassador @alexfitcleland has put together this chair full-body home workout to&#8230;<\/p>\n","protected":false},"author":72,"featured_media":2157,"comment_status":"closed","ping_status":"open","sticky":true,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[8],"tags":[1025,1026,1027,1028,1029,1030,1031],"class_list":["post-2132","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-exercise","tag-home-workout-home-workout","tag-chair-press-ups","tag-tricep-dip","tag-bulgarian-split-squats","tag-high-plank","tag-step-ups-with-knee-raise","tag-high-plank-with-knee-ups"],"_links":{"self":[{"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/posts\/2132","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/users\/72"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/comments?post=2132"}],"version-history":[{"count":3,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/posts\/2132\/revisions"}],"predecessor-version":[{"id":2158,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/posts\/2132\/revisions\/2158"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/media\/2157"}],"wp:attachment":[{"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/media?parent=2132"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/categories?post=2132"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/tags?post=2132"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}