{"id":5495,"date":"2020-04-14T10:30:32","date_gmt":"2020-04-14T09:30:32","guid":{"rendered":"http:\/\/blogs.kent.ac.uk\/kentsport-news\/?p=5495"},"modified":"2020-04-14T12:47:03","modified_gmt":"2020-04-14T11:47:03","slug":"chair-or-standing-circuit-workout","status":"publish","type":"post","link":"https:\/\/blogs.kent.ac.uk\/kentsport-news\/chair-or-standing-circuit-workout\/","title":{"rendered":"Chair or standing circuit workout"},"content":{"rendered":"<p><em>Equipment: You only need weights or tin cans<\/em><\/p>\n<p><b>Warm up<\/b><\/p>\n<p>Standing or sitting on a chair for support<\/p>\n<p><em>1 minute of each exercise<\/em><\/p>\n<ul>\n<li><b>Marching on the spot<\/b><\/li>\n<li><b>High knees\u00a0<\/b><\/li>\n<li><b>Leg curl\u00a0<\/b><\/li>\n<li><b>Heal dips <\/b><\/li>\n<li><b>High knees<\/b><b><\/b><\/li>\n<\/ul>\n<p><b>Sit to stand<\/b>: Stand with feet hip-width apart and arms either on the chair for support or out in front. Bend both knees and shift your hips back, sit into the chair, then stand. That&#8217;s one rep. Do 10 reps total.<\/p>\n<p><b>Main workout <\/b><em>(see images below for reference)<\/em><\/p>\n<p><b>Level 1: <\/b>Seated in a chair 30 second rest between exercise<\/p>\n<p><b>Level 2: <\/b>Marching on spot seated or stand 30 second rest<\/p>\n<p><b>Level 3: <\/b>Two to five sit to stands between exercises, no rest between exercise<\/p>\n<ul>\n<li><b>Exercise 1 Bicep curl<\/b><\/li>\n<li><b>Exercise 2 Sit to stand<\/b><\/li>\n<li><b><span lang=\"FR\">Exercise 3 Leg extension<\/span><\/b><\/li>\n<li><b><span lang=\"FR\">Exercise 4 Chest press<\/span><\/b><\/li>\n<li><b>Exercise 5 knee raise<\/b><\/li>\n<li><b>Exercise 6 shoulder press<\/b><\/li>\n<li><b><span lang=\"FR\">Exercise 7 calf raise<\/span><\/b><\/li>\n<li><b><span lang=\"FR\">Exercise 8 leg curl<\/span><\/b><\/li>\n<li><b>Exercise 9 marching on the spot<\/b><\/li>\n<li><b>Exercise 10 lateral raise<\/b><\/li>\n<\/ul>\n<p><b>Cool down<\/b><\/p>\n<p>Repeat the warmup at a lower intensity.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Sitting exercises examples<\/strong><\/h3>\n<figure id=\"attachment_5508\" aria-describedby=\"caption-attachment-5508\" style=\"width: 225px\" class=\"wp-caption alignleft\"><a href=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image2-1.jpeg\"><img loading=\"lazy\" class=\"size-medium wp-image-5508\" src=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image2-1-225x300.jpeg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image2-1-225x300.jpeg 225w, https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image2-1.jpeg 768w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a><figcaption id=\"caption-attachment-5508\" class=\"wp-caption-text\">#3: Leg extension<\/figcaption><\/figure>\n<figure id=\"attachment_5509\" aria-describedby=\"caption-attachment-5509\" style=\"width: 225px\" class=\"wp-caption alignleft\"><a href=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image3-1.jpeg\"><img loading=\"lazy\" class=\"size-medium wp-image-5509\" src=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image3-1-225x300.jpeg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image3-1-225x300.jpeg 225w, https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image3-1.jpeg 768w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a><figcaption id=\"caption-attachment-5509\" class=\"wp-caption-text\">#5: knee raise<\/figcaption><\/figure>\n<figure id=\"attachment_5510\" aria-describedby=\"caption-attachment-5510\" style=\"width: 225px\" class=\"wp-caption alignleft\"><a href=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image4-1.jpeg\"><img loading=\"lazy\" class=\"size-medium wp-image-5510\" src=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image4-1-225x300.jpeg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image4-1-225x300.jpeg 225w, https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image4-1.jpeg 768w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a><figcaption id=\"caption-attachment-5510\" class=\"wp-caption-text\">#6: Shoulder presses<\/figcaption><\/figure>\n<figure id=\"attachment_5511\" aria-describedby=\"caption-attachment-5511\" style=\"width: 225px\" class=\"wp-caption alignleft\"><a href=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image5-1.jpeg\"><img loading=\"lazy\" class=\"size-medium wp-image-5511\" src=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image5-1-225x300.jpeg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image5-1-225x300.jpeg 225w, https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image5-1.jpeg 768w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a><figcaption id=\"caption-attachment-5511\" class=\"wp-caption-text\">#7: calf raise<\/figcaption><\/figure>\n<figure id=\"attachment_5512\" aria-describedby=\"caption-attachment-5512\" style=\"width: 225px\" class=\"wp-caption alignleft\"><a href=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image6-2.jpeg\"><img loading=\"lazy\" class=\"size-medium wp-image-5512\" src=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image6-2-225x300.jpeg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image6-2-225x300.jpeg 225w, https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image6-2.jpeg 767w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a><figcaption id=\"caption-attachment-5512\" class=\"wp-caption-text\">#8: leg curl<\/figcaption><\/figure>\n<figure id=\"attachment_5514\" aria-describedby=\"caption-attachment-5514\" style=\"width: 225px\" class=\"wp-caption alignleft\"><a href=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image8-1.jpeg\"><img loading=\"lazy\" class=\"size-medium wp-image-5514\" src=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image8-1-225x300.jpeg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image8-1-225x300.jpeg 225w, https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image8-1.jpeg 768w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a><figcaption id=\"caption-attachment-5514\" class=\"wp-caption-text\">#10: lateral raise<\/figcaption><\/figure>\n<h3 style=\"text-align: left\"><b>Standing exercises<\/b><\/h3>\n<figure id=\"attachment_5497\" aria-describedby=\"caption-attachment-5497\" style=\"width: 225px\" class=\"wp-caption alignleft\"><a href=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image0-1.jpeg\"><img loading=\"lazy\" class=\"size-medium wp-image-5497\" src=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image0-1-225x300.jpeg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image0-1-225x300.jpeg 225w, https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image0-1.jpeg 768w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a><figcaption id=\"caption-attachment-5497\" class=\"wp-caption-text\">#1: Bicep curl<\/figcaption><\/figure>\n<figure id=\"attachment_5502\" aria-describedby=\"caption-attachment-5502\" style=\"width: 225px\" class=\"wp-caption alignleft\"><a href=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image6-1.jpeg\"><img loading=\"lazy\" class=\"size-medium wp-image-5502\" src=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image6-1-225x300.jpeg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image6-1-225x300.jpeg 225w, https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image6-1.jpeg 768w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a><figcaption id=\"caption-attachment-5502\" class=\"wp-caption-text\">#3: Leg extension<\/figcaption><\/figure>\n<figure id=\"attachment_5498\" aria-describedby=\"caption-attachment-5498\" style=\"width: 225px\" class=\"wp-caption alignleft\"><a href=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image2.jpeg\"><img loading=\"lazy\" class=\"size-medium wp-image-5498\" src=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image2-225x300.jpeg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image2-225x300.jpeg 225w, https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image2.jpeg 768w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a><figcaption id=\"caption-attachment-5498\" class=\"wp-caption-text\">#4: Chest press<\/figcaption><\/figure>\n<figure id=\"attachment_5503\" aria-describedby=\"caption-attachment-5503\" style=\"width: 225px\" class=\"wp-caption alignleft\"><a href=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image7.jpeg\"><img loading=\"lazy\" class=\"size-medium wp-image-5503\" src=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image7-225x300.jpeg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image7-225x300.jpeg 225w, https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image7.jpeg 768w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a><figcaption id=\"caption-attachment-5503\" class=\"wp-caption-text\">#5: knee raise<\/figcaption><\/figure>\n<figure id=\"attachment_5500\" aria-describedby=\"caption-attachment-5500\" style=\"width: 225px\" class=\"wp-caption alignleft\"><a href=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image4.jpeg\"><img loading=\"lazy\" class=\"size-medium wp-image-5500\" src=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image4-225x300.jpeg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image4-225x300.jpeg 225w, https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image4.jpeg 768w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a><figcaption id=\"caption-attachment-5500\" class=\"wp-caption-text\">#6: shoulder press<\/figcaption><\/figure>\n<figure id=\"attachment_5501\" aria-describedby=\"caption-attachment-5501\" style=\"width: 225px\" class=\"wp-caption alignleft\"><a href=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image5.jpeg\"><img loading=\"lazy\" class=\"size-medium wp-image-5501\" src=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image5-225x300.jpeg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image5-225x300.jpeg 225w, https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image5.jpeg 768w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a><figcaption id=\"caption-attachment-5501\" class=\"wp-caption-text\">#7: calf raise<\/figcaption><\/figure>\n<figure id=\"attachment_5499\" aria-describedby=\"caption-attachment-5499\" style=\"width: 225px\" class=\"wp-caption alignleft\"><a href=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image3.jpeg\"><img loading=\"lazy\" class=\"size-medium wp-image-5499\" src=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image3-225x300.jpeg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image3-225x300.jpeg 225w, https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image3.jpeg 768w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a><figcaption id=\"caption-attachment-5499\" class=\"wp-caption-text\">#8: leg curl<\/figcaption><\/figure>\n<figure id=\"attachment_5504\" aria-describedby=\"caption-attachment-5504\" style=\"width: 225px\" class=\"wp-caption alignleft\"><a href=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image8.jpeg\"><img loading=\"lazy\" class=\"size-medium wp-image-5504\" src=\"http:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image8-225x300.jpeg\" alt=\"\" width=\"225\" height=\"300\" srcset=\"https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image8-225x300.jpeg 225w, https:\/\/blogs.kent.ac.uk\/kentsport-news\/files\/2020\/04\/image8.jpeg 768w\" sizes=\"(max-width: 225px) 100vw, 225px\" \/><\/a><figcaption id=\"caption-attachment-5504\" class=\"wp-caption-text\">#10: lateral raise<\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Equipment: You only need weights or tin cans Warm up Standing or sitting on a chair for support 1 minute of each exercise Marching on &hellip; <a href=\"https:\/\/blogs.kent.ac.uk\/kentsport-news\/chair-or-standing-circuit-workout\/\">Read&nbsp;more<\/a><\/p>\n","protected":false},"author":5725,"featured_media":5532,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[124],"tags":[],"_links":{"self":[{"href":"https:\/\/blogs.kent.ac.uk\/kentsport-news\/wp-json\/wp\/v2\/posts\/5495"}],"collection":[{"href":"https:\/\/blogs.kent.ac.uk\/kentsport-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.kent.ac.uk\/kentsport-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.kent.ac.uk\/kentsport-news\/wp-json\/wp\/v2\/users\/5725"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.kent.ac.uk\/kentsport-news\/wp-json\/wp\/v2\/comments?post=5495"}],"version-history":[{"count":19,"href":"https:\/\/blogs.kent.ac.uk\/kentsport-news\/wp-json\/wp\/v2\/posts\/5495\/revisions"}],"predecessor-version":[{"id":5518,"href":"https:\/\/blogs.kent.ac.uk\/kentsport-news\/wp-json\/wp\/v2\/posts\/5495\/revisions\/5518"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.kent.ac.uk\/kentsport-news\/wp-json\/wp\/v2\/media\/5532"}],"wp:attachment":[{"href":"https:\/\/blogs.kent.ac.uk\/kentsport-news\/wp-json\/wp\/v2\/media?parent=5495"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.kent.ac.uk\/kentsport-news\/wp-json\/wp\/v2\/categories?post=5495"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.kent.ac.uk\/kentsport-news\/wp-json\/wp\/v2\/tags?post=5495"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}