Free personalized workout plan

Guilt-free Chair Workout

By Luna Collacchi

Experience

Beginner (1-2 years)

Days per week

1 day

Time

53 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

I often encounter people that have a very busy life, and sometimes they would love to exercise but don’t have enough time to go to the gym. This is the kind of exercise you can do easily in an e

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Equipment

Bodyweight, Box, Chair

Average Exertion

50%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Beginner (1-2 years)

Time

53 minutes

Genders

Female, Male

Days per week

1 day

Goals

Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

I often encounter people that have a very busy life, and sometimes they would love to exercise but don’t have enough time to go to the gym. This is the kind of exercise you can do easily in an e

Show More

Equipment

Bodyweight, Box, Chair

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 1


Warm up: 10 minutes  

General: 5 burpees 

Specific: 5 squats, 5 lunges, 5 glute bridges, 5 pushups

ExerciseSetsRepsRestNotes
1. Step-up with Knee Raise2 sets10 reps30s
-On chair -Each side
2. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
2 sets10 reps30s
3. Push-up2 sets10 reps30s
-Feet on the chair
4. Single Leg Hip Bridge2 sets15 reps30s
-One leg on chair, other one straight -Each side
5. Chair Tricep Dips
Chair Tricep Dips
2 sets20 reps30s
6. Burpees with Chair2 sets5 reps30s
7. General Side Plank
General Side Plank
2 sets30s60s
-Each side

Date Created: 12/10/18, 6:07 PM


Last Updated: 6/17/20, 1:50 AM

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