Hey y’all! Looky here, two posts in one week!! This is a first in quite a while. Keeping with the theme of everything quick (see yesterday’s post), for the busy, on the go lifestyle that many of us lead, check out today’s post for an at home, all you need is a [STABLE] chair workout….

This workout is start to finish, including warm-up and cool-down, 30minutes.

Warm-up: 5min

Complete the following circuit 2x flowing from one exercise immediately into the next. 

:30 high knee march (round 2 can be an in place high knee run)

:30 jumping jack

:30 deep squat

Workout: 25min

Just as you did in the warm – up, each set will be completed 3x without adding rest in between exercises. Take :30-1:00 rest between each set.

Set #1

:30 lunges (lead :30 with each leg)

:30 push-ups

Set #2

:30 step-up (lead with each leg for :30 at a time)

:30 modified tricep dip

Set #3

:30 squat (touch your butt to the chair each time)

:30 flutter kicks 

Set #4

:30 plank

:30 superman

:30 side plank (:30 each side)

Cool – down: 5min stretch

Hold each stretch for about 10 – 15 seconds. Stretch each muscle two times allowing for a slightly deeper stretch on the second time. 

Key muscles to hit: 

Hamstrings, calves, quads, glutes, hips, shoulders, and triceps. 

Happy working out!!


I hope you are having a great week so far! And hey, just maybe you will hear from me again this week 😉


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