Grab a Chair to Get Stronger
This bodyweight strength routine will help you work all your major muscle groups with only your body weight and a chair for support. Make sure the seat of your chair is flat and that it is secure and will not slide on the ground.
Focus on maintaining good form and rest as needed, but avoid sitting on your chair for long periods of time between exercises. Try to remain moving, even just pacing around, to keep your heart rate and energy up while you catch your breath.
Warm-Up
Spend 2-5 minutes warming up.
Exercise 1: Arm Circles
You can do these standing or sitting on your chair with your feet planted firmly.
- Sets: 1-2
- Reps: 15-20
Exercise 2: Squats
You can squat onto your chair.
- Sets: 1-2
- Reps: 10-12
Exercise 3: Push-Up Modified From Bench
Use your chair and make sure it is secure on the ground or against a wall.
- Sets: 1-2
- Reps: 10-12
Exercise 4: Tricep Dips
Use your chair and make sure it is secure on the ground or against a wall.
- Sets: 1-2
- Reps: 10-12
Exercise 5: Stationary Lateral Lunges
You can hold onto your chair for support and help with balance.
- Sets: 1-2
- Reps: 10-12
Exercise 6: Plank Hold
You can make it easier by placing your hands on the seat of your chair to raise your upper body. Make sure your chair is secure.
- Sets: 1-2
- Hold for 30 seconds
Cool-Down
Spend 2-5 minutes doing some light stretching.
Chairs aren’t just for sitting anymore! Hopefully, you enjoyed moving your body with those full-body exercises.
CLC11699.A