Chair Cardio Movements for Lower Body Injuries

I sprained my ankle in Chicago after graduating from the NTA program back in February. Ever since my entire right foot has not been the same. I re-injured it a month later that developed into a stress fracture; which leads me to the boot! And even though I am no longer in a boot, the doctors have found that I have a tarsal coalition that can lead to surgery or wearing orthotics for the rest of my life. So while I am weighing my options, I have been getting creative in my workouts so that I don’t make it worse. 

That’s why I have come up with over 35 non-weight and weight-bearing movements that you can do using a chair! These movements helped me immensely while I was in the boot so if you are recovering from an injury, disability, limited mobility, or just looking for variety, this is for you.

Even though things are starting to slowly open back up in some areas, I know a lot of you are still working out from home! And even if you may not follow the criteria mentioned above, if you are working from home, watching television, or just sitting, these movements are great to get that heart rate going! 

Exercise is an important way to accelerate healing; when done safely! The healing process requires adequate blood circulation and optimal flow of replenishing blood to the injury area. However, your exercise choices need to be safe and smart. With that said, you must be cleared by your doctor or PT before starting this or any new exercise routine. Always listen to your body and if anything puts your healing in jeopardy, stop! 

This is not a workout necessarily, but movements that you can implement or carry into your exercise recovery routine. If you are dealing with an injury, pay close attention to how you move through each exercise and go for quality not quantity. 

WATCH VIDEO NOW:

Equipment Needed: 

• Sturdy chair (no wheels)

• Optional: dumbbells, kettlebells, resistance bands

Here are some of the movements that you can do using a chair:

single leg side squats

lateral leg raises

plank

push ups

incline push ups

kettlebell rows

leg raises with a twist

chair body lift with leg extensions

squats

around the head with kettlebell

arm stretches

resistance band movements

bicycle crunches

knee to elbow

single leg deadlift

sitting ab movements

toe taps

tricep extensions

single leg kickbacks

bent over lateral raise

jab cross

starfish

push press

side bends

russian twists

side bends

cycling crunches

seated dips

crunch kicks

side raise

Implement these movements into your exercise recovery routine or complete each movement for 60 seconds and take a 10 second break in between. 

---

If you try these movements, let us know! Leave a comment and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

Java Chip Almond Butter Dates

Java Chip Almond Butter Dates - The perfect pre-workout shake replacement! 

If you have been here long enough, you know I love medjool dates! Whether they’re in sweet dishes like chai latte donut holes, matcha and mint chip energy balls, and dark chocolate chip protein bites or in savory dishes like bacon wrapped stuffed dates found on my Instagram, I love them all the same. The main reason I use them in these types of dishes is because dates are a natural sweetener like pure maple syrup ( my second favorite ingredient), coconut sugar, and honey.

As you may have guessed,  dates are a healthier alternative to sugar. Stuffed dates are my ultimate go-to for a pre-workout snack because they’re also great for athletic performance. I would rather have a plant-based food source to naturally energize me than a pre-workout drink that gives me the shakes and keeps me up all night! 

So, if dates taste sweet and are used in desserts, then how can they ever be good before a workout!? Well, I’m so glad you asked! :) Here are the wonderful benefits of using dates as fuel before a workout: 

• Dates are packed with slow-burning carbs which are a main fuel source for our muscles during moderate-intensity and high-intensity exercise. The sustained release of carbs refills your body’s glycogen, the main source of energy that is expended during strenuous activity. 

• Dates contain a significant amount of potassium which is great for muscle cramps! During a sweaty sesh, you need to replenish your potassium and rebalance electrolytes so dates are helpful to prevent post-workout cramping and aid with muscle recovery. 

• They’re a super easy “on the go” snack. Whether you make the recipe or eat dates on their own, dates are super portable.

If dates don’t provide you enough energy and alertness before a workout, then this almond butter mixture will! With the addition of a superfood like maca powder (which is great for enhancing energy/mood), I have also added espresso powder. This combo will get you alert and going to the gym! I love using maca powder for this recipe because the flavor provides a honeycomb taste to the butter. By mixing, almond butter, espresso, maca, and ground cinnamon, this combination tastes just like a latte from Starbucks! 

Now, you can imagine that this almond butter mixture would be bitter considering no sweeteners, but if you dollop this on top of a date, it’s the winning combo! Cacao nibs are also bitter but, I’m telling you, if you have never tried a date before - it literally taste like sugar.

I hope you enjoy these amazingly delicious java chip almond butter dates before your workout! If you need some workout inspo, I’ve got a plank tabata and a booty workout already planned out for you.

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with! 

---

Java Chip Almond Butter Dates - The perfect pre-workout shake replacement! 

Ingredients

• 12 medjool dates (pitted)

• 12-24 raw almonds 

• ½ cup almond butter

• 1 tsp espresso powder (or more!)

• ½ tsp maca powder

• ¼ tsp ground cinnamon

Toppings

Cacao nibs

Directions

1. Insert an almond (or two) into each medjool date.

2. In a small bowl, mix almond butter, espresso powder, ground cinnamon, and maca powder. Spoon about a teaspoon of mixture onto each medjool date. Top each date with cacao nibs. 

3. In an airtight container, store in the fridge for up to two weeks. 

Notes

1. If you have leftover almond butter mixture, you can add about a teaspoon of pure maple syrup and spread over a piece of toast, pancakes, waffles, anything!

10 Minute At Home Booty Workout

Even though your butt can look great in tight jeans or help to build confidence, there are so many more reasons than this! There are three major glute muscles that will be targeted in this short workout, gluteus maximas, gluteus medius and gluteus minimus. These muscles extends the hip (pulls the thigh behind you), does internal and external hip rotation, and abducts the hip (your lateral movement to the side). They are basically highly important! But for people who live a sedentary lifestyle or sit for the most part of the day, these muscles are often weak and under-worked.

By sitting, our glutes “turn off”which can lead to our hip flexors (the muscles that pull the thigh forward) get tight and can lead to injury. So with workouts like this that focuses on squatting with the addition to weights/without weights (strength/endurance), we can alleviate back pain, increase athletic performance, prevent knee pain, and improve posture! Now you know what your glutes do for you, here are four moves you can do for them!

Romanian Deadlift With Weight

Stand with feet hip-width apart, soft knees, while holding dumbbells in front of hips with palms facing thighs. Keep spine in neutral position and squeezing shoulder blades, start sending the hips back. Lower dumbbells in front of shins, keeping them close to the body. Once they pass the knees, do not allow the hips to sink further. At the bottom of the movement, maintain a neutral spine and drive through heels to fully extend hips and knees, squeezing glutes at the top. *Avoid rounding the back at any point! (I used 25# dumbbells)

Squat Jumps

Stand with feet hip-width apart, toes turned slightly out. Squat down with your weight in your heels, proud chest, and a neutral spine. When you hit the bottom of your squat, squeeze your butt tight and drive hard through your legs and heels as you launch straight up, pelvis forward, pushing off your toes at the last moment of contact with the floor. Land softly, then use the momentum from landing to go right into your next squat.

Alternating Squat Kicks

Stand with your feet shoulder-width apart, hands behind your head or held together, and elbows out to the sides. Bend your knees and sit back as far as you can. Push back to start, then kick your right leg in front of you, foot flexed. That’s one rep. Repeat, kicking with your left leg, and continue alternating.

Sumo Goblet Squats With Weight

Stand with feet shoulder-width apart, toes turned out slightly. Inhale to sit hips back and lower into a squat, clasping hands in front of chest or clasping weight. Keep core engaged and neutral spine. Pause at the bottom, when hips are in line with knees or when form starts to break. Shins should be vertical and knees should be tracking over but past toes. Exhale to press into heels and outer edge of foot to stand. Squeeze glutes at the top. (I used 25# dumbbells)

If you try this workout, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. If you ever need to see the movements in action; especially how to pulse for each movement, I have the workout videos stored on my IG!

4 Minute Plank Tabata Challenge

Tabata workouts are a great way to improve endurance or if you are short on time. It’s a high intensity interval training (HIIT) workout that last about 4 minutes!  There are many varied tabata style workouts that you can do, all you have to do is follow this simple guideline:

20 sec: work out

10 sec: rest

Complete 8 rounds

So for the first 20 seconds, you workout as hard as you can and then rest for 10 seconds. This is for one set. In total, you will complete 8 rounds. You can do whatever workout you would like that targets large muscle groups: burpees, squats, lunges, planks, etc.

For this particular tabata, we will be targeting the most love/hate muscle group - abdominal; using planks as the workout!

Feel free to pin the workout for later or download the PDF here!

---

PLANK

Place the forearms on the ground with the elbows aligned below the shoulders. Arms should be parallel to the body at about shoulder-width distance. If flat palms bother your wrists (like mine!), clasp your hands together. This plank variation can be performed with straight arms!

TWISTED PLANK WITH WEIGHT

Starting in plank position, have your hands or elbows beneath your shoulders. Pivot to one side, raising the arm vertically above you as you twist. Pause and return to the starting position. You will perform both movements on the right and left side. Weights are optional but highly recommended!

ELBOWS UP TO HANDS PLANK

Starting in plank position, have your hands or elbows beneath your shoulders. One arm at a time, push yourself into a push-up position, arms fully extended beneath you. Lower yourself, one arm at a time, back down to the elbow plank starting position. Repeat this movement, alternating which side your lower first with each rep.

SIDE PLANK

Lie on one side with the legs stacked on top of one another then prop the body up on one hand or elbow. You will perform this movement for both right and left side.

PLANK JACKS

Starting in plank position, have your hands or elbows beneath your shoulders. Keep your core engaged, jump your feet out and in (like jumping jacks). (my feet kept slipping and I felt like I was going to hit the wall..lol…but remember to keep that plank position *flat back* throughout the movement)

---

If you try this workout, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram.