22 Minute Chair Workout

22 Minute Chair Workout
Print Workout Here

I am really excited about today’s workout because it’s a style I’ve never done with you ladies before.

What you will need:

Chair, bench, coffee table or couch

Warm-Up:

High knees across mat, Squat and reach, jump rope

Workout:

2 circuits, each circuit has 3 moves which you will perform for 30 seconds on with a 10 second break 3 times through

Circuit 1

Pistol Squat (single leg squat) Right Side Standing in front of your chair, lift one leg off the ground and out in front of you, so you are stabilizing on the opposite leg. Now slowly, and with control squat down until your bum hits the chair, driving through your heel on your stabilizing leg and return to standing position
Pistol Squat (single leg squat) Left Side
Triceps Dips – Place your palms on the chair with your bum raised and slightly in front of the chair. Slowly bend your elbows lowering your body towards the floor, now drive through your palms and push yourself back up to the starting position.

Circuit 2

Squat Hops – Performing a classic squat with a little hop at the top and carefully dropping low enough for your bum to tap the top of the chair
Mountain Climber Push Up – While holding a plank with your hands on the chair and your feet on the floor, perform one push up followed by driving your knee towards your chest on the right side followed by the left. Repeat
Shoulder Circles – Raise your arms up to shoulder height with your palms facing the floor. Quickly draw little circles with your hands.

Cool down/Stretching:

Complete 5-10 minutes of nice gentle stretching.
Make today Badass,
Kaylie

24 Comments

Jennifer Wiggans on July 29, 2019 at 4:55 pm

After a week off due to throwing out my back…this was a good sweaty one to start back with

Kaylie Ginn on July 29, 2019 at 6:43 pm

Oh no! You poor thing, back stuff SUCKSSS!!!

I am glad you are feeling better and rocked this!

Octane on July 29, 2019 at 8:33 pm

I’ve been working on the pistol one leg workout and I finally was able to do it without touching the ground . Quick / good workout . Loved it . ?

Kaylie Ginn on July 30, 2019 at 9:49 am

yes!!! Thats a huge win!!!

Nicole Sommer on July 31, 2019 at 7:20 am

Loved it!

Daniella on July 31, 2019 at 7:27 am

After a week off for some minor arm surgery this was a good one to come back to. Just did sit ups instead of tricep dips. Nice challenge with the leg dips…..almost did them all without touching and not wobbling!