The Body By Kris Fitness Elite quick fit guides

PART TWO: 15min CHAIR WORKOUT

Start using this Body By Kris Fitness Elite guide to begin improving your health..All you need is a chair! If there's one thing we understand, it’s that you're busy - and you're not looking to spend countless hours at the gym. So,  Kris and his team of fitness experts have used their years of experience in the fitness industry, to develop a series of quick and effective workouts to help you get fitter and healthier. Be yourself only better.

EXERCISE ONE
Tricep Dips with Chair
TECHNIQUE:
 
·    Sit at the edge of a sturdy chair and take an overhand grip of the chair's edge,
·    Straighten your arms, lift your body off the chair and place your feet flat on the ground.
·    Bend your elbows to lower your body down towards the floor
·    Straighten the arms to come back up.
·    Exhale as you straighten your arms and push up
·    Inhale as you bend the arms and lower down.

TIP: Point your elbows back behind you—not out to the sides. 
·    Make it harder by straightening your legs more (placing your feet further away from the chair).

EXERCISE TWO
Seated Hip Extensor with Chair
TECHNIQUE:
·    Sit tall on your chair with feet flat on the floor
·    Grasp the sides of the chair with your hands and face forward
·    Lift your right knee up (so your thigh is raised off of the chair)
·    And extend your leg, toes pointing towards the ceiling
·    Bend at the knee and lower the thigh back down to complete one rep.
·    Exhale as you lift and extend your leg and inhale as you bend and lower your leg.
·    Repeat all reps on the right leg
·    Repeat exercise with left leg.

 
EXERCISE THREE
Seated Knee Lifts
TECHNIQUE:
·    Sit at the front edge of your chair,
·    Grasp the sides of the chair with your hands & face forward
·    Keep your spine straight and lean back until you feel your abs engage.
·    Keep your knees bent and legs together
·    Lift your knees up towards your chest & hold
·    slowly lower knees back down.
·    Exhale as you lift the legs up and inhale as you lower them down.
 
TIP: Make sure you're not leaning into your chair back. Keep your abs pulled in tight and your torso still.

 
EXERCISE FOUR
Seated Side Bends
TECHNIQUE:
·    Sit tall on your chair with your feet flat on the floor
·    Do not lean into your chair back.
·    Engage your abs and place your hands next to your ears with elbows bent.
·    Move from the waist and bend down to the right and hold
·    Return to starting position
·    Exhale as you sit back up and inhale as you bend to the side.
·    Repeat exercise with left side

TIP: Keep your head and neck in line with the spine.

The fitness experts at Body by Kris Fitness Elite recommend you perform 15reps of each exercise 2-3 times a week for maximum benefits. For more fitness and nutrition advice contact the fitness experts at Body by Kris Fitness Elite on 011 2825749, visit us at 135, Dutugemunu St, Kohuwala/www.facebook.com/BodyByKrisFitnessElite and check out our website: bodybykris.com. CHANGE YOUR BODY. CHANGE YOUR LIFE.