Home Workout – Chair Full Body
Here’s an effective home workout and all need is a chair, kettlebell (if you don’t have one a dumbbell or something you can safely lift) and a mat.
The Workout ↙️
Complete 3 rounds of each exercise, taking a 15 sec break after the round, then move to the next. See reps beside each exercise.
1️⃣ Squats x 15 reps
2️⃣ Single Arm Rows x 15 reps (each side)
3️⃣ Split Squats x 15 reps (each side)
4️⃣ Elevated Glute Bridges x 15 reps
5️⃣ Tricep Dips x 10 reps
6️⃣ Knee Lifts x 10 reps (each leg)
7️⃣ Push Ups x 15 reps
8️⃣ Toe Reaches x 10 reps
9️⃣ Fast Feet Taps x 30 (each leg tap count as 1)
🔹 Think core engagement & posture throughout
🔹 Use a sturdy chair & support it against something if you can.
🔹 Squats – push though the feet as you stand then squeeze glutes.
🔹 Split Squats – Keep upper body straight, when you lower to squat position drive up through your front heel back to the starting position. Leave chair out to make easier.
🔹 Single Arm Row – maintain a flat back & keep moving arm close to your side.
🔹 Tricep Dips – adapt by bending knees, keep back close to the chair.
🔹 Knee Lifts – keep wrists under shoulders & push hips up. Squeeze glutes & thighs to maintain a plank position.
🔹 Push Ups – adapt by performing on the knees.
🔹 Toe Reaches – leave your feet on the ground if you’ve any back/neck issues.
✅ Write the exercises on a piece of paper & place where visible
✅ Equipment Ready
✅ Music on
Most importantly enjoy & please DM me if you have any queries 💪🔥