A full-body strength routine with a chair

Grab a chair to get stronger

This bodyweight strength routine will help you work all your major muscle groups with only your body weight and a chair for support. Make sure the seat of your chair is flat and that it is secure and will not slide on the ground.

Focus on maintaining good form and rest as needed, but avoid sitting on your chair for long periods of time between exercises. Try to remain moving, even just pacing around, to keep your heart rate and energy up while you catch your breath.

Warm-up

Spend 2-5 minutes warming up.

Exercise 1: Arm circles

You can do these standing or sitting on your chair with your feet planted firmly.

• Sets: 1-2
• Reps: 15-20

Exercise 2: Squats

You can squat onto your chair.

• Sets: 1-2
• Reps: 10-12

Exercise 3: Push-up modified from bench

Use your chair and make sure it is secure on the ground or against a wall.

• Sets: 1-2
• Reps: 10-12

Exercise 4: Tricep dips

Use your chair and make sure it is secure on the ground or against a wall.

• Sets: 1-2
• Reps: 10-12

Exercise 5: Stationary lateral lunges

You can hold onto your chair for support and help with balance.

• Sets: 1-2
• Reps: 10-12

Exercise 6: Plank hold

You can make it easier by placing your hands on the seat of your chair to raise your upper body. Make sure your chair is secure.

• Sets: 1-2
• Hold for 30 seconds

Cool-down

Spend 2-5 minutes doing some light stretching.

Chairs aren’t just for sitting anymore! Hopefully, you enjoyed moving your body with those full-body exercises.