It’s winter in western PA, but I recently escaped to sunshine and 70 degrees to set up my “pool-office” in Arizona.

I soaked it up, while plugging away from my laptop, getting things done, taking action on some projects, and moving – in more ways than one.  When my bum got sore from sitting on the pool chair… I had to get up and MOVE.

This workout using the pool chair and a towel was created, and I’m sharing it in this blog because I thought it might inspire you to get moving – to step away from your desk for a few minutes and flex your freedom during your work day.  I’ll walk you through the workout in this 2 minute video.

Click play for this pool side workout (sunshine included)!

Chair Squats

Feet hip distance apart.

Shoulders back and down.

You should be able to see your toes (knees shouldn’t extend over).

Squat down like you’re going to sit, touch the chair, and then stand back up.

EXTRA:  Lift your arms up next to your ears.

Incline Push-ups

Plank position.

Hands under shoulders, holding the chair.

Bend the elbows and lower down.

Press up and repeat.

EXTRA: Lift one leg and alternate sides.

Plank Crunch

Get in plank position.

Hands under shoulders, holding the chair.

Bend the leg and lift knee to elbow.

Try opposite knee to elbow.

EXTRA: Do mountain climbers in between crunches

Side Plank Adductor Lift

On your side, place hand under shoulder.

Place the inside of the foot on the chair.

Lift the bottom leg to chair height, lower, and repeat.

Tricep Dips

Sit on the chair, place hands on chair with fingers facing forward.

Walk your feet out to move your butt off the chair.

Lower down.  Bend the elbows.

Straight the arms and lift back up.

EXTRA:  Lift one leg at a time and alternate legs.

Chair Bridge

Lie down on the ground.

Place your heels near the edge of the seat of a chair.

Squeeze shoulder blades together.

Lift your hips towards the sky.

Lower without touching the ground.  Repeat.

EXTRA: Lift one leg and alternate as you lower and lift.

 V-Crunch

Sit with knees bent and feet on the floor.

Lean back, extend the arms forward, shoulders back.

Hold or lift the feet.

EXTRA:  Extend the arms and legs.  Lower both at the same time and lift at the same time.

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