The Chair Workout

Richard East

At the moment we are mostly training at home and the usual Home Workouts can get quite boring…but…here at Active-Rest I try and keep things fresh and new as much as possible.

Sometimes a session of squats and lunges is exactly what’s needed but if you want a break from the norm then here are a few ideas.

These can also be a great way to train when you are away from home maybe on a business trip in a hotel or even on holiday if equipment is scarce.

So lets take a look at a Chair Workout and some ideas on exercises.

Chair Squat

Air Squat to chair just touching and drive back up.

Jump Overs

Hold the chair and jump your feet over the height of the chair.

Step Overs

Start with one foot on the chair and drive yourself up using your arms to help.

Tricep Dips

Holding the chair behind you lower yourself slowly keeping your back close to the chair.

Step Ups

Step with one foot and drive up to the top. Lower back down with same foot or do alternate.

Lunge/Drive

Reverse Lunge with Knee Drive Right. Knee to floor on lunge and powerful knee drive.

Lunge/Drive

Reverse Lunge with Knee Drive Right. Knee to floor on lunge and powerful knee drive.

Mountain Climbers

Hold the chair and keep your bum down. Drive your knees towards your chest.

Decline Press

These are hard so only attempt if confident. Otherwise normal push ups or incline on chair.

B.S.S Left

Bulgarian Split Squats. One foot on chair. Drop weight down using your core to balance.

B.S.S Right

Bulgarian Split Squats. One foot on chair. Drop weight down using your core to balance.

Plank Leg Touches

From an elbow plank reach out and just touch the chair leg keep body as still as possible.

Bicycle Touches

Bicycle Kicks but reach and touch at full stretch the chair then repeat nice and slow.

Roll Up Touches

Roll Up with straight legs. Touch the chair then lower down slowly.

This is a great Full Body intensive workout. When I did it recently with my members I did 30 seconds work and 30 seconds off. We worked from top to bottom then a quick rest and then from bottom to top.

We then split the exercises up and did some TABATA Rounds so 20 seconds on and 10 seconds off. I chose 2 exercises and did each exercise twice so that is the 8 rounds you need. Each round is 4 minutes.

Basically you can use these exercises however you wish. Just work your way through them slowly at first for your warm up and get used to them. I would suggest at least 5-6 minute warm up before you start.

I hope you give the workout a try. You could just pick 3 or 4 to start with and combine them with some normal exercises.

So grab that chair….and turn that chair into an amazing training aid.

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