Home > Latest Workouts > Chair Workout

Workouts - The Body Changing Chair Workout

By Paul Stephen Lubicz - The Wellbeing Manager

Can't get to the gym? Don’t have a gym? It doesn’t matter because wherever you are you can burn fat with the humble chair. This circuit will give you a full-body workout without as much as a dumb-bell in sight. This workout will annihilate calories and really work your muscles. We are able to break down the barriers that can get in the way of exercise with this amazing workout that can be done if you are on the road with work or on a holiday in a hotel room or in the office or at home. Circuit training has got the added benefit of a cardio/resistance combination as you have a short rest between each exercise creating a true cross training experience.

How to workout with a chair

Do the following exercises in order, taking as little rest in between stations as possible. Take the amount of time indicated to rest in between sets and where you see the option to do 2, 3 or 4 sets you can set your own volume of exercise. Beginners should stick to 2 sets, regular exercisers should do 3 sets and advanced gym-goers should do 4. If you have anything left in the tank at the end of the circuit you always go around again. You can either do this circuit times a week for four weeks, leaving at least one day in between workouts or just as an occasional stop gap when you can’t get to the gym.

Try and create a goal outside of the body that you can focus on during the exercise after you have developed good form as it will help your body operate more like it does in real life.

Chair hip raise

Sets: 2/3/4 Reps: 10 Target: abs and lower thighs

Place the back of the chair against a wall. Then lie on your back with your feet and calves resting on the chair seat. Rest your arms on the floor and use your abs, lower thighs and backside to raise your hips up so that your torso and upper legs form a straight line. Pause then slowly return to the start. Do ten reps then rest for 30 seconds before doing the next step.

Chair twist

Sets: 2/3/4 Reps: 8 each side Target: abs and tops of the thighs

Sit on the ground with your knees bent and feet hooked under the chair’s bar or braced against its legs. Crunch you body upwards and twist to the left as you go, touching your right elbow to your leg knee. Repeat, twisting to the right – that’s one rep. Do eight reps then rest for 30 seconds before doing the next set.

Chair woodchop

Sets: 2/3/4 Reps: 6 Target: abs

Hold the back of the chair with your right hand and the leg at the front of the chair closest to your body with your left hand. Begin with the chair held out in front of you and then slowly move it down and to your right twisting your torso as you go, as if you a re chopping wood. Do 6 slow reps and then swap sides for another 6 slow reps. Then rest for 30 seconds before doing the next set.

Step up

Sets: 1 Reps: 1 minute Target: legs

Place the back of your kitchen chair against a wall. Then step up with your right leg onto the chair seat, bringing your left leg up afterwards. Step down with your right leg first and then repeat the pattern as fast as you can for one minute.

Incline press-up

Sets: 2/3/4 Reps: 8 Target: lower chest and triceps

Place the back of the chair against a wall and rest your hands on the front of the seat, with your thumbs hooked underneath the edge. Straighten your legs out under you into a press-up position then lower your body down to the chair and press-up again. Do eight reps then rest for 30 seconds before doing the next set.

Chair Squat

Sets: 2/3/4 Reps: 8 Target: upper thighs and backside

Place your feet shoulder-width apart and hold the chair directly above your head. Keeping the chair steady, lower your body down by as far as you can go by bending your knees. Holding the chair above your head will make you contract your core muscles during the lift to maintain your balance. Do eight reps then rest for 30 seconds before doing the next set.

Decline press-up

Sets: 2/3/4 Reps: 8 Target: lower chest and triceps

Place the chair back against a wall then get into a press-up position and then back your body up, placing your feet on the chair seat so that your body forms a straight line from your ankle to your neck. Then perform eight press-ups, keeping your abs tight. Rest for 30 seconds before doing the next set.

Chair dipper

Sets: 2/3/4 Reps: 8 Target: triceps

Place the back of the chair against a wall and stand with your back to it. Squat down, placing your palms on the front edge of the seat, hold your legs out in front of you and lower your body down so that your back rubs down the front of the seat. Push yourself back up again with the backs of your arms before you touch the floor. Do eight reps then rest for 30 seconds before doing the next set.