Adapting to how to exercise at home with minimal to no equipment is a big adjustment for everyone. Despite our new circumstances, you still CAN achieve a great workout at home with minimal to no equipment. It will take some creativity and adjustment of expectations - but I promise you it's possible!
Check out these 10 exercises you can do with just a chair at home - no other equipment is required!
Alternating Step Ups
Lateral Step Ups
Bulgarian Split Squats
Kneeling Push Up
Tricep Dip
Glute Bridges
Single Leg Glute Bridges
Hip Bridges
Elevated Inchworms
Around the World
Interested in knowing more exercises you can do at home? Check out my free PDF downloads for bodyweight workouts and workouts with a chair.
3 workouts with just a chair:
WORKOUT 1:
EMOM for 20 Minutes:
Min 1: Alternating Step Ups
Min 2: Elevated Inch Worms
Min 3: Glute Bridges
Min 4: Kneeling Push Ups
Min 5: Rest
*perform each movement for :50 then have :10 to rest
WORKOUT 2:
STRENGTH CIRCUIT 1:
4 Sets:
Lateral Step Ups x 15 Reps R//L
Tricep Dips x 15 Reps
STRENGTH CIRCUIT 2:
4 Sets
Single Leg Glute Bridges x 15 Reps R//L
Elevated Inchworms x 5 Reps
STRENGTH CIRCUIT 3:
4 sets:
Bulgarian Split Squats x 15 Reps R//L
Incline Push Ups x 15 Reps
WORKOUT 3:
Strength:
5 Sets
Hip Bridges x 15 Reps
Around the world x 5 rep
CARDIO:
10:00 Min AMRAP*
2 - 4 - 6 - 8 - 10…
Alt Step Ups
Tricep Dips
Glute Bridges
*perform 2 reps of each exercise, then 4 reps, then 6 reps, and so on for 10:00 minutes.
Enjoy!!
SOPHIE SIMMONS
