When it comes to physical fitness, if there is a will, there is always a way. Of course, we all prefer appropriate conditions for our choice activities and coordinating equipment. But we all know, that simply isn’t the case all the time. And in those instances, we cannot let that be our excuse, in this case, to not work out.

There are many exercises that can be modified, or improvised, you simply have to be creative. Most muscle groups can be worked and toned by your own body weight resistance. So, if you do not have hand weights, a barbell, or some gym apparatus, no problem.

Our move today is a chair dip. You will be working your triceps with this simple move. No need for hand weights or equipment, you simply need a chair, bench or an elevated flat surface, and your own body weight.

Begin this move by placing the palms of your hands on the edge of a chair, on either side of your hips while in a seated position. Make sure your feet are firmly placed on the ground for balance and weight distribution. Keep your arms tucked closely inward, angle the elbows to the back of the room, and lift your rear end up and off of the chair.

Hold your chest tall, and engage your core. You will be holding the biggest portion of your body’s weight with your arms.

Proceed to bend in your elbows and lower your body at the same time. Keep your arms positioned just under your shoulders with the load of the move in your triceps or back of the arms.

Once you reach your lowest position, reverse the move by extending the arms back to the start. Continue this dipping move for at least 10 repetitions, taking a small break in between sets, for at least three sets.

This chair dip move is really great when you are on the go and have limited access to equipment. You could call it a “no excuses” kind of move!

— Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Lakeland, Florida, can be reached at faluvzpa@msn.