Chair Workout – Print Workout Here
It’s always nice to add in a little variety to our workouts, so today it’s a chair! If you’re going to follow suit, please make sure you have a sturdy chair, bench, couch, or whatever it may be – safety first! Today, I only need 19 minutes of your time. Let’s do this!
What you will need:
- Jump rope
- Weights – 5-15lbs dumbbells
Warm-Up
- 3 minutes of jump rope – 1 minute regular, 2 minutes high knees
Workout – 50/10
- Burpee with step-ups (alternating legs after each burpee) – Complete a burpee in front of your chair, and then step up on the chair with your right foot and kick your left leg back behind you. Come back down, and complete another burpee now stepping up with your left foot. Be sure to get your whole foot on top of the chair for safety!
Modification: Instead of the jumping the burpee out, you can walk it out, and if you don’t have a chair you can always do one lunge forward after each burpee. - Elevated mountain climbers – With your feet on the chair and your hands underneath your shoulders, complete alternating mountain climbers.
Modification: If it is too much weight on your shoulders, bring your feet off the chair and back on to the floor. From here, if you need more of a break, drop your knees down to the ground.
- Side step-ups (alternate after each set) – Standing to the side of the chair, place one foot up on the chair and push yourself up with it for a step-up.
- Triceps dips with leg extension on way up (alternate leg on way up) – With your hands on the chair and your fingers pointing forward, bring your bum off the chair so you can drop your body down to complete a triceps dips. Every time you come up, alternate sticking your leg out in front of you to get a quad contraction.
Modification: If you find this very challenging, eliminate the going out in front of you when you’re pushing yourself up.
X4
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy,
Ashley Dale Roy
Mountain climbers AND burpees….ouch!
thanks Ashley!
LOVE this work out!
You will be loving it tomorrow or Tuesday too when you feel it!
This was a really good workout. I have done this one 4 times this week and I still struggled. Have a happy Thanksgiving Ash
Dawn you always blow my mind with how dedicated you are to one workout for the week – you’re determined to nail it even if you struggle a bit. Thanks for working out with me. Happy Thanksgiving!
So I totally did the wrong challenge workout today. Ha ha! The link wasn’t workibg for me this morning so I searched the archives for “chair” and assumed this was it. Ran 2K to a park and did it with a bench in the shade. Great sweat! Now I have to make it back to my desk though with my wobbly legs.
Haha that’s OK! As long as you were sweaty and your legs were wobbly you kicked butt!! Sorry about the link again. Promise I have it fixed from now on!!!
Done…thanks Ashley!
You’re welcome! Happy Friday!
wouch,sweat,burn.
Haha yup! Good work Theresa!
OUCH!!! That was tough!!!
It sure is! Good work lady!
No weights for me today but a great workout nonetheless! Have a great weekend!
You too Patricia! Happy Friday!
Always know I’m not having a strong day when all my stretches have to be done on the floor haha
Have a great weekend, Ash!
Haha that’s funny! Happy Friday Amanda!
That was a hard one! Glad it was only 19 minutes :)
Haha I was thinking the same! Have a great day Catrina!
Done!! Time for the weekend!! Thank you:)
Oh wow double whammy! Way to go….definitely time for the weekend!!
I was all like “only 19 minutes – i’ve got this”. I did it – with a ton of sweat and cursing.
Have a great weekend!
Haha you’re awesome! 19 minutes of bull shit for a whole day of feeling awesome. Have a good one Jen!
Ok done
Happy Friday!
All done very sweaty
Unreal! Great way to start the day!
Shoulders smashed! Did all three this week!
You rock Katie! So happy you’re in the swing of things so quickly after your move 💪
Loved using the chair.. Matt’s home for summer leave so I made him do it with me and he couldn’t keep up! Hahah
Haha get out! High five him for trying to keep up with you!
Those raised mountain climbers are killer! Definitely hard on the shoulders but crazy engaging for core!
Oh yeah big time! Look at you all hard core during your vacation. Love it and cant wait to see you Tuesday.
Done. Wow killer but great change Love it
Amazing! What an early morning workout for you on the weekend. Good job lady!
Tough! Thanks for the workout
You’re welcome Kristin! You’re on a roll this weekend!
Killer workout!
Beauty! Love hearing that!
Killer work out … but loved it!! Out to walk the dogs now with wobbly legs!!
It will help work out that lactic acid lol. Good work Karen!
Done! :)
oi. done (but still with breaks….grrr)
You’ll get there Jess, don’t give up!
19 mins? That felt like 19 hours!!!!! I’ll sleep well tonight…..
Haha good work! Nighty night!
Tuff is right… did this one again this week!
I like how you’re trying then again and working on getting stronger at them. You rock Karen!
Good way to come back after my big bike and a few days of active recovery in the pool for my knees! Can wait to start back up next week :)
Rest is important! Good for you for listening to your body. And now….we kick ass!
Wow killer!!!!!
You know it! Good work Joanna! Getting it in after the kids have gone to bed. You’re amazing.
Soooo tough to do in this killer heat (all the AC in the world doesn’t help), but got her done.
Love that! You’re on a roll right now Sandie…keep it going. Hope you’re feeling this workout today!
Hey !! Finally got this one done … And I’ll do today’s tomorrow and be all caught up … Great workout .
Yahoo! You’re on fire right now Kim. Have fun with that workout tomorrow!