Guilt-free Chair Workout

By Luna Collacchi

	Intermediate (2-3 years)
	46 minutes/day
	Gain Strength, Tone Body
	Box, Chair, Bodyweight Show More

Average Exertion

Average Cardio Intensity

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 empty office room during lunch time or other free time. It is proven that exercising during working hours will increase productivity of 70%, so there’s really no excuse. Perform this workout complementary to a gym workout, every time you have to stay in the office or working at home.

Description

Day 1

Warm up: 10 minutes

General: 5 burpees

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

Exercise	Sets	Reps	Rest
1.Step-up with Knee Raise See Exercise Notes	2 sets	10 reps	30s
2.Bulgarian Split Squat on Chair	2 sets	10 reps	30s
3.Push-up See Exercise Notes	2 sets	10 reps	30s
4.Single Leg Hip Bridge See Exercise Notes	2 sets	15 reps	30s
5.Chair Tricep Dips	2 sets	20 reps	30s
6.Burpees with Chair	2 sets	5 reps	30s
7.Side Plank See Exercise Notes	2 sets	30s	60s

Date Created: 12/10/2018, UTC

Last Updated: 6/17/2020, UTC

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