Chair Workout

Posted on Saturday, July 16th, 2011 at 7:52 am


Hi Everyone,


For today’s workout, all you’re going to need is a chair.


If you don’t have one, you can always use a bench, step ladder, or even the edge or corner of a bed, as long as it’s sturdy.


The workout consists of 6 exercises to work your full body, core, and cardio and is only about 20 minutes long.


As always, I show modifications for beginners at the end of the video.


So please watch the video and give it a try. 




Workout Details:


Perform the following 6 exercises one after the other, then rest as needed.


Repeat the sequence twice more.


Time yourself and try to beat your score the next time you try this workout.


It took me 19 mins and 56 seconds to complete all 3 rounds.


If the workout still seems too challenging for you, then listen to your body and adjust the repetitions and sets.


Even if you can only do 5 minutes, just do it.


The point is to progressively challenge your body. Within no time, your body will thank you for it!


1. Step Up-Knee Up to 1-Leg Squat Touchdown x 10 reps each side

Doing a step up-knee up to 1-leg squat touchdown counts as 1 rep. Perform 10 repetitions on each side.


2. Twists x 100 reps

Everytime your feet touch the floor it counts as 1 rep. Perform 100 repetitions.


3. Elevated Lunge to Push-Up x 10 reps total (alternate legs)


4. High Knees x 50 reps

Everytime your foot touches the floor it counts as 1 rep. Perform 50 repetitions.


5. Tricep Dips to Knee Tucks x 20 reps total (alternate legs)


6. Round Kicks x 10 reps each leg

Kick your leg over the chair from the inside-out, then from the outside-in. This counts as 1 rep. Peform 10 repetitions on each leg. For beginners, just kick as high as is comfortable.  


Enjoy the workout!


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