photos by ann coen
Meet Quinn McNicholas, 22 year old owner of Fitness by Quinn, an exclusive in-home personal training service. Due to her immense passion for health and fitness, her goal is to change as many lives as possible—physically and mentally. She will be teaching TRX High Intensity classes at Black Sheep Studios all summer and fall, so drop on in or book your one-on-one with her today!
This full body workout is built for you to lose fat and build muscle using only your body and a chair!
Single leg push ups
Set your hands shoulder width apart on the chair and get into a solid plank position. Your core, glutes and quads should be tight! With a neutral spine (straight back) lift one leg up and squeeze that one glute even tighter. Bend the elbows, lower the upper body to the chair while raising your one leg off the ground and making sure you keep your elbows in! Return to starting position.
*Pump it up by placing your hands on the ground, feet on the chair and elevate one foot off the chair. Bend elbows and lower body to the ground."
Elevated Hip Thrust
Lie faceup on the floor with your knees bent and your heels on the chair. Drive your hips to the ceiling until your body forms a straight line from your shoulders to knees. SQUEEZE those glutes at the top then slowly lower yourself to starting position.
Alternating Toe Taps
Quick cardio burst! This is about as easy as it gets. Start in a standing position facing the chair and tap your toe on the top edge of your chair, opposite arm opposite leg (kind of like you’re marching!). Get that heart rate pumping by tapping the chair as fast as you can!
Elevated Mountain Climber
Place hands on chair shoulder width apart and get into a solid plank position. While staying in the plank, lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to starting position and repeat with left leg.
*Pump it up by alternating each leg at a faster pace, really driving your knee to your chest."
