Amazing Full Body Chair Workout

Posted on Thursday, November 17th, 2011 at 11:12 am

Hi Everyone,


Many people ask me how I come up with my workouts. 


First, I listen to my body and hear what it’s telling me. 


If I’m fully energized and not feeling any muscle soreness, then I’ll aim for a really intense full body workout. 


If however I’m not 100%, I will modify the workout accordingly. 


The same should apply to you as well. 


Browse through my workouts and choose the one you feel best suits your needs. 


Today I felt like doing something a little different so I’m using two chairs and a broom to target different muscles. 


It’s fun, it’s original, and will give your entire body a great challenge in only 12 minutes**.


The full workout details are below:




Workout Details:


Set your Gymboss Interval Timer to 6 rounds (with the exception of Part 2 which will be 7 rounds) and two intervals; 10 seconds of rest followed by 30 seconds of work for each exercise. 


There are a total of 6 exercises that are grouped in two.


**For more advanced fitness levels, the intensity of the workout can be increased by increasing the time of the intervals to 45 seconds of work and 15 seconds of rest.


Each part takes 6 minutes, therefore the total workout becomes around 18 minutes. 


Here’s how it works:


Part 1: Position the chairs so that they are back to back with the broom stick securely placed between them.


A) Lying Pull-Up


B) Elevated Push-Up 


Start your interval timer. After the first 10-second beep, perform the lying pull-up for 30 seconds.


Use the 10-second rest to quickly get into position to perform the elevated push-up for 30 seconds.


Once again, use the 10-second break to get into position to do the lying pull-ups for another 30 seconds.


Keep alternating between the two exercises until all 6 rounds are finished, and continue with this pattern for the rest of the exercises below.

Part 2: Position the broom stick on top of the chair and reset your interval timer to start 7 rounds of the following exercises.


A) Bob & Weave Punch


B) SL Step Up to Knee Up (alternate between the left and right leg at every interval)


Part 3: Position the chairs so that the seats are facing each other. Reset your interval timer and start again with 6 rounds.


A) Hanging Knee Raise


B) Star Hip Extension


Enjoy and please let me know what you thought of this workout.


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