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Chair Workout Plan
30 Days / 3 Days per Week / Intermediate
- Get Ripped
- Get Toned
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WORKOUT VIDEO
DIET PLAN
- Workout #1
- Workout #2
- Workout #3
Chair Legs, Chest, and Triceps Workout
- Rotation #1
- Rotation #2
- Rotation #3
- Rotation #4
| Exercise | Sets/Distance | Reps/Time | Rest (min) |
|---|---|---|---|
| 3 | 20 | 1.0 | |
| 3 | 10 | 1.0 | |
| 3 | 15 | None | |
| 3 | 15 | None | |
| 3 | 15 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 20 | None | |
| 3 | 20 | 1.0 |
| Exercise | Sets/Distance | Reps/Time | Rest (min) |
|---|---|---|---|
| 3 | 20 | 1.0 | |
| 3 | 10 | 1.0 | |
| 3 | 15 | None | |
| 3 | 15 | None | |
| 3 | 15 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 20 | None | |
| 3 | 20 | 1.0 |
| Exercise | Sets/Distance | Reps/Time | Rest (min) |
|---|---|---|---|
| 3 | 24 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 20 | None | |
| 3 | 20 | None | |
| 3 | 20 | 1.0 | |
| 3 | 15 | 1.0 | |
| 3 | 15 | 1.0 | |
| 3 | 30 | None | |
| 3 | 30 | 1.0 |
| Exercise | Sets/Distance | Reps/Time | Rest (min) |
|---|---|---|---|
| 3 | 24 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 20 | None | |
| 3 | 20 | None | |
| 3 | 20 | 1.0 | |
| 3 | 15 | 1.0 | |
| 3 | 15 | 1.0 | |
| 3 | 30 | None | |
| 3 | 30 | 1.0 |
Notes:
The one-leg squat and seated bent-over single-arm tricep extension repetitions are listed as the number you should perform for each leg/arm.
The chair workout is a full body workout that if done correctly will help to tone and strengthen your entire body. Along with this workout, you can add in some jogging, jump roping, bike riding, etc. It is important to not only exercise, but also maintain a healthy diet and get the appropriate amount of sleep.
Chair Legs, Shoulders, and Biceps Workout
- Rotation #1
- Rotation #2
- Rotation #3
- Rotation #4
| Exercise | Sets/Distance | Reps/Time | Rest (min) |
|---|---|---|---|
| 3 | 12 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 20 | None | |
| 3 | 10 | 1.0 | |
| 3 | 12 | None | |
| 3 | 12 | 1.0 | |
| 1 | 00:01:00 | None | |
| 1 | 00:01:00 | None |
| Exercise | Sets/Distance | Reps/Time | Rest (min) |
|---|---|---|---|
| 3 | 12 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 20 | None | |
| 3 | 10 | 1.0 | |
| 3 | 12 | None | |
| 3 | 12 | 1.0 | |
| 1 | 00:01:00 | None | |
| 1 | 00:01:00 | None |
| Exercise | Sets/Distance | Reps/Time | Rest (min) |
|---|---|---|---|
| 3 | 16 | 1.0 | |
| 3 | 15 | 1.0 | |
| 3 | 24 | None | |
| 3 | 12 | 1.0 | |
| 3 | 15 | None | |
| 3 | 15 | 1.0 | |
| 1 | 00:01:00 | None | |
| 1 | 00:01:00 | None |
| Exercise | Sets/Distance | Reps/Time | Rest (min) |
|---|---|---|---|
| 3 | 16 | 1.0 | |
| 3 | 15 | 1.0 | |
| 3 | 24 | None | |
| 3 | 12 | 1.0 | |
| 3 | 15 | None | |
| 3 | 15 | 1.0 | |
| 1 | 00:01:00 | None | |
| 1 | 00:01:00 | None |
Notes:
The bench pistol squat and one-arm shoulder press repetitions are listed as the number you should perform for each leg/arm.
Chair Full Body Workout
- Rotation #1
- Rotation #2
- Rotation #3
- Rotation #4
| Exercise | Sets/Distance | Reps/Time | Rest (min) |
|---|---|---|---|
| 3 | 6 | 1.0 | |
| 3 | 10 | 1.0 | |
| 3 | 10 | None | |
| 3 | 10 | 1.0 | |
| 3 | 15 | None | |
| 3 | 15 | None | |
| 3 | 12 | 1.0 | |
| 3 | 20 | None | |
| 3 | 20 | 1.0 |
| Exercise | Sets/Distance | Reps/Time | Rest (min) |
|---|---|---|---|
| 3 | 6 | 1.0 | |
| 3 | 10 | 1.0 | |
| 3 | 10 | None | |
| 3 | 10 | 1.0 | |
| 3 | 15 | None | |
| 3 | 15 | None | |
| 3 | 12 | 1.0 | |
| 3 | 20 | None | |
| 3 | 20 | 1.0 |
| Exercise | Sets/Distance | Reps/Time | Rest (min) |
|---|---|---|---|
| 3 | 8 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 12 | None | |
| 3 | 12 | 1.0 | |
| 3 | 20 | None | |
| 3 | 20 | None | |
| 3 | 15 | 1.0 | |
| 3 | 30 | None | |
| 3 | 30 | 1.0 |
| Exercise | Sets/Distance | Reps/Time | Rest (min) |
|---|---|---|---|
| 3 | 8 | 1.0 | |
| 3 | 12 | 1.0 | |
| 3 | 12 | None | |
| 3 | 12 | 1.0 | |
| 3 | 20 | None | |
| 3 | 20 | None | |
| 3 | 15 | 1.0 | |
| 3 | 30 | None | |
| 3 | 30 | 1.0 |
Notes:
Bulgarian dumbbell split squat repetitions are listed as the number you should perform per leg.
- Muscles Worked
- Exercises
- Equipment
- Summary
Primary Muscles
Secondary Muscles
Workout 1
Workout 2
Workout 3
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
Dumbbell Step-Up to Press | Quads | Intermediate |
 |
One-Leg Squat | Quads | Expert |
 |
Push-Up | Chest | Beginner |
 |
Decline Push-Up | Chest | Beginner |
 |
Incline Push-Up | Chest | Beginner |
 |
Bench Dip | Triceps | Beginner |
 |
Seated Bent-Over Single-Arm Tricep Extension | Triceps | Beginner |
 |
Horizontal Scissor Kick | Abs | Intermediate |
 |
Scissor Kick | Abs | Beginner |
 |
Bench Pistol Squat | Quads | Intermediate |
 |
Dumbbell Calf Raise | Calves | Intermediate |
 |
Seated Dumbbell Curl | Biceps | Beginner |
 |
Arnold Press | Shoulders | Intermediate |
 |
Concentration Curl | Biceps | Beginner |
 |
Seated One-Arm Dumbbell Military Press | Shoulders | Intermediate |
 |
45 Degree Plank | Abs | Beginner |
 |
Plank | Abs | Intermediate |
 |
Bulgarian Dumbbell Split Squat | Quads | Intermediate |
 |
Dumbbell Squat to Curl to Press | Glutes | Beginner |
 |
Palms-Up Seated Dumbbell Wrist Curl | Forearms | Beginner |
 |
Seated Bent-Over Rear Delt Raise | Shoulders | Intermediate |
 |
Elevated Feet Oblique Crunch | Obliques | Beginner |
 |
Crunch | Abs | Beginner |
People have come up with all kinds of excuses for not being able to get in shape. One of the most common excuses is that no one can afford those crazy expensive workout machines! If you're looking for a great way to get fit without breaking the bank, this chair workout plan is what you need.
All that is required is a set of dumbbells (that weigh enough to challenge you) and any kind of chair or bench! Chair workouts are incredibly versatile, and can cover your entire body! At home, exercises don't have to be complicated.
If you want to exercise at work, you can simply use your office chair. Just make sure your boss approves (Getting fit on company time sounds awesome, but probably won't be allowed, so use your break time!), and that your workout chair is stable and safe.
Chair workouts don't need to be complicated to be challenging, and a few dumbbells can go a long way in getting you fit.
Since it's important to mix up your workout routine, the chair workout plan includes plenty of bodyweight exercises that you can do anywhere, in addition to those that require weights and a sturdy chair or bench. You'll be working your core in every workout, and also covering your entire body in the three separate workouts.
Once you get into this workout, you won't want to stop! You'll be feeling stronger and more energetic than ever, and ready to tackle whatever life (or your angry boss) throws at you. Sit down and start making progress with the chair workout plan today!
All that is required is a set of dumbbells (that weigh enough to challenge you) and any kind of chair or bench! Chair workouts are incredibly versatile, and can cover your entire body! At home, exercises don't have to be complicated.
If you want to exercise at work, you can simply use your office chair. Just make sure your boss approves (Getting fit on company time sounds awesome, but probably won't be allowed, so use your break time!), and that your workout chair is stable and safe.
How is chair exercise beneficial?
Think your boss will shoot down your ideas for exercising in the workplace (even if it's on break?? Maybe you just need to show him or her that a mid-day workout can boost your productivity!Chair workouts don't need to be complicated to be challenging, and a few dumbbells can go a long way in getting you fit.
Following the Chair Workout Plan
Whether you're at the office or at home, work out in a way that challenges you. The supersets and lower rest times in this chair exercise plan will keep your heart rate up and help burn off those extra calories!Since it's important to mix up your workout routine, the chair workout plan includes plenty of bodyweight exercises that you can do anywhere, in addition to those that require weights and a sturdy chair or bench. You'll be working your core in every workout, and also covering your entire body in the three separate workouts.
Once you get into this workout, you won't want to stop! You'll be feeling stronger and more energetic than ever, and ready to tackle whatever life (or your angry boss) throws at you. Sit down and start making progress with the chair workout plan today!
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