26 Minute Chair Workout
Print Workout Here
Awesome way to get the cardio going, do something different, and really work the butt and abs. Make sure you’re using a sturdy surface, your heel stays on the ground for the first 5 exercises when explained (very important) and listen to your body. Take your time – watch your balance, and have fun!! Let’s do this!
What you will need:
- A sturdy chair, couch, high step/stair…whatever gives you some sturdy height!!
Warm-Up:
- 1 minute of jogging on the spot + 1 minute of jumping jacks or side-to-sides
Workout: Today we are doing HIIT with the exercises below for 50/10 (50 seconds on and 10 seconds off) for a total of 4 sets.
- Step-ups + kick-backs, right side –With your right foot completely on top of the chair (heel included) you’re going to use this leg to lift your body up on the chair, while you pull the left knee in towards your chest. When you step back down, I want you to kick your right leg back like a standing donkey kick!
- Step-ups + kick-backs, left side – Same as above on the opposite side
- Sitting jump squat – Sit your butt and body weight all the way on the chair, and then without using your hands, use your abs and legs to lift your body up and into a squat. Land soft and back onto the chair. Even lift your feet when you’re sitting down to ensure you’ve placed all your body weight down!!
Modification: If you can’t jump, just simply drop your body down on the chair and then stand back up! Still works your legs and abs!! - Standing one-leg squat with push back, right – With your hands on the chair for balance, bend your right leg nice and deep to complete a squat while you simultaneously push your left leg back.
NOTE: Keep your back nice and flat your right heel on the ground!!
Modification: If you need a ‘back break’ take your hands off the chair and stand up straight in between each one leg squat. - Standing one-leg squat with push back, left – Same as above on the opposite side!
- Slow and controlled push-ups on the chair – With your hands on each side of the chair, keep your body nice and flat while you slowing come down into a low push-up
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Done! Whew, sweaty!
Yahoo! Love the early morning workouts again Jess!
Loved that. Was challenging. Got up early walked buxton for 40 min than this. Ready for the day. Ty Ash.
What a way to start this beautiful weekend!
Holy crap – I did it! 3 for 3. Well actually I did 4 this week. I also did a cardio and bonus on Tuesday. Oh my goodness though… This workout has left me glistening. It really challenged my balance, so I cannot wait to see how that changes in the weeks to come. My little guy threatened to wake up a few times throughout the workout but thankfully cooperates in the end. Yay! This week has been amazing. I am seeing a general improvement in my mood and energy levels… But not only that I am beginning to feel like myself again for the first time in 9 weeks. If that isn’t motivation to keep on pushing at it than I don’t know what is. Happy Friday all!
Wow what an incredible post and start to your first week as past of our RF FitFam! The most important thing to us is that you’re feeling more like yourself, energized, stronger and a little more badass after every workout. You’re ahead of the game here! I checked out your blog too and it’s great Nicole! You’re so in line with our lifestyle and brand. Love it.
My students are going to love me this afternoon. I did it at lunch and now am going back all sweaty. lol
Haha Mrs. Stinky Teacher! Love it!
Great workout, thanks Ash! Now I’m going to enjoy the nice weather:)
Good stuff because it’s freaking beautiful out!
Oh my goodness! I almost lost my lunch with this one, it was hard. But I did it. lol
Haha upchuck is definitely not a goal of ours so I hope you were able to keep it down!
Holy F word I’m sweating!
Unreal Jenn! Now you can have the most badass weekend going.
I felt like a balancing ninja on those chair exercises! Insert karate kid noises on those back kicks…Thanks Ashley!
Haha that’s awesome! Way to have fun with it Mary!
Done. had a little extra energy did an extra two sets. Wow I’m sweaty. Have a great weekend.
Nice work Ash! I bet you were sweaty. Have an awesome weekend – hope the boys spoil you!
I’m dripping! That was awesome! Thank you! Happy weekend!
Amazing! So happy it’s getting you ladies so sweaty! Have an awesome weekend – enjoy your mother’s day!
Ohhhh….sitting jump squats; a new fave! I’ll be doing those in the park for sure!
Great idea! Even lower on the near by benches!
Made it through 3 1/2 sets had to stop after jump squats ran out of time
Still badass Ash!
Dripping!!
Perfecto! Hope you’re having a great weekend Kristin!
Normally dislike chair workouts but I actually enjoyed this one. I was avoid it from Friday and now wish I would have done it sooner. Thanks!
Oh good! I’m glad you gave it a try and enjoyed it Jillian! I hope you also enjoyed your Mothers Day ;)
and caught up.
I hate being behind!!
Well you nailed it! Good work
Dripping! Amazing sweat!
You’re amazing April!
Really liked the change up and using the chair! :)
Good stuff! Glad to hear it! Hope you’re doing well Ash!
Finally got to this beauty even with a bad back week – a little slower and modifications and I still got sweaty!
That’s awesome good for you Kate. I like how you’re mentally pushing through while still physically listening
Up at the cottage and needed a kick start for my day with minimal equipment- this was perfect ? now to enjoy the beautiful day!
That’s so awesome Sherry! What a beauty weekend to be at the cottage!
Totally forget the sweat factor on this one lol
These workouts can be sneaky like that! hehe.
Loved, loved, loved this one!
Yahooo!! Glad to hear that you enjoyed the chair switch up!
done and feeling strong! have a great holiday Monday.
Thanks for spending your Holiday Monday with me!
Sweat was dripping!
I bet it was!! I remember how sweaty I was!!
Can we make this a habit? Hope so!! Day two ❤️
I would love that xx
Way to go day 2.