If you have been skipping your workout because you’re too busy, travelling for work (or fun), out of your routine or just making any old excuse then that changes today! Our quick and effective chair workout will get your blood pumping, your muscles burning and work up a good sweat…all in just 15 minutes! Get your chair ready…
Time
15 minutes – take breaks when you need it!
Exercises
6 different movements
Rounds
Do 3 times
Warm up
3 minutes to raise your heart rate
- Dynamic chest stretches
- Butt kicks
- Jumping jacks
- Air skip rope
Chair Workout
30 x Knee up
Tap toe on chair, alternating legs
You should feel it in your: glutes, thighs and increased heart rate
10 x Incline push-ups
Hands on edge of chair with shoulders in line with wrists; Keep your back straight and look forward
You should feel it in your: chest, shoulders and arms. Remember to keep your core tight, it will help!
10 x Raised leg crunch
Lying down with legs bent 90 degrees to rest on chair; squeeze your core and breathe out as you come up; bring your full upper back off the ground and don’t pull your neck forward!
You should feel it in your: Abs and definitely NOT in your neck
15 x Elevated hip bridge
Squeeze your glutes at the top of bridge
You should feel it in your: glutes, hamstrings and core
15 x Triceps dips –
Hands on edge of chair; Drop down pushing your shoulders down with chest open; More advanced – extend your legs further away from your body
You should feel it in your: the back part of your upper arms
10 x Abs in and out
Sit sideways on chair; bring your knees in and out from chest
You should feel it in your: Abs but also a little in your upper legs. Concentrate on engaging your core instead of your leg muscles.
Want more great workouts that you can do anywhere, anytime? Download the Active8me app today for a range of cardio, dance, toning, interval, core and stretch workouts.
