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Guilt-free Chair Workout

By Luna Collacchi

Experience
Beginner (1-2 years)
Time
53 minutes/day
Good for
Gain Strength, Tone Body
Equipment
Bodyweight, Box, Chair
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
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 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.  

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Day 1

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Warm up: 10 minutes  

General: 5 burpees 

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

Step-up with Knee Raise demonstrationPlay Step-up with Knee Raise demonstration
1. Step-up with Knee Raise
2 sets, 10 reps, (rest 30s)
-On chair -Each side
Show Alternative Exercises
Bulgarian Split Squat on High Bench (chair)▶
2. Bulgarian Split Squat on High Bench (chair)
2 sets, 10 reps, (rest 30s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
3. Push-up
2 sets, 10 reps, (rest 30s)
-Feet on the chair
Show Alternative Exercises
Single Leg Hip Bridge demonstrationPlay Single Leg Hip Bridge demonstration
4. Single Leg Hip Bridge
2 sets, 15 reps, (rest 30s)
-One leg on chair, other one straight -Each side
Show Alternative Exercises
Chair Tricep Dips demonstrationPlay Chair Tricep Dips demonstration
5. Chair Tricep Dips
2 sets, 20 reps, (rest 30s)
Show Alternative Exercises
Burpees with Chair demonstrationPlay Burpees with Chair demonstration
6. Burpees with Chair
2 sets, 5 reps, (rest 30s)
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
7. Side Plank
2 sets, 30s, (rest 60s)
-Each side
Show Alternative Exercises

Date Created: 12/10/2018, UTC


Last Updated: 6/17/2020, UTC

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