6 Exercises You Can Do At Home With A Chair!

Exercises You Can Do At Home

6 Exercises You Can Do At Home With A Chair!

Exercises You Can Do At Home

I am a mobile personal trainer who’s not afraid to kick my clients butt!

These exercises you can do at home, with all the comfort it brings . Don’t get too comfortable though, you will work up a sweat!

This is a great workout with a little cardio and a slice of muscle work too, so you should be aching afterwards!

Before you start the workout, make sure you have some water, and make sure you have prepared an after workout shake. Put it in the fridge.

That way, you will only need to pop into the kitchen and your muscle replenishment is waiting!

Why Workout At Home?

Some clients prefer a body weight workout routine at home. It means they don’t have to go out to the gym for a start!

There is also no need to pack your house (and credit card!) with a lot of equipment.

I personally love taking clients through a tough workout with no equipment….for the following reasons:

  1. Less choice means less time choosing. The client can complete their programme card easily, in their own time. No need to invest in expensive gym toys, which ultimately means they have NO EXCUSES for not keeping up the hard work!

  2. Minimal equipment also means less heavy stuff for me to drag from the car to the client’s house! Now don’t get me wrong, I LOVE to lift heavy stuff, but jeez I’m a Health Chick not a removal man.

However as much as I’m a HUGE fan of body weight training (Joe Wicks I salute you). It’s important to mix things up a bit, variety is key!

It is good to vary in order that you may frustrate the curious, especially those who envy you. Click To Tweet

The Chair Workout Is Born!

I was given the challenge of coming up with a set of exercises you can do at home. I actually came up with this nifty little chair workout when I realised my toddler lost interest in counting reps during my home workouts. Why do they have to grow up so fast, he used to love that game!

He actually decided it’s a lot more fun rearranging the furniture. There is also the idea that if I dared do anything that didn’t involve entertaining him, I would know about it!

I suddenly had a #fitmum light bulb moment and thought hey, let’s combine the two!

So, a bit of chair manoeuvring later and everyone’s happy! Mummy gets to finish her workout and toddler is super thrilled that Mummy is now doing push-ups on his new ‘pirate ship’. It’s just sailed it’s way into the fitness room and he gets to rescue Mummy by tying her legs together with a resistance band.

Win-Win right?

Now even if you’re lucky enough NOT to have an evil pirate toddler around to assist, then rest assured a chair circuit is still a wonderful thing!

If you’re not at home then you can sneak this workout into your office, the pub or even a furniture store! You will get some decent cardio in running away from the security guard.

I love how this workout incorporates both upper and lower body strength exercises, along with cardio and abs moves.

It really is a total body workout, great fat burner and they are all exercises you can do at home!

6 Exercises You Can Do At Home – The Workout!

Triceps dips – Upper body (triceps) 

Tone your triceps and get strong, sexy shoulders with this amazing arms move – we’re saying bye bye to those bingo wings, chicks!


Tricep Dips

Facing forwards, position your hands shoulder-width apart on the edge of your chair. Arms should be straight and legs should be extended out in front of you.

Slowly bend your elbows to lower your body towards the floor. When you reach the bottom of the movement, press down into the chair to straighten your elbows, returning to the starting position. This completes one rep.

Beginners – you can bend your legs to modify this exercise.

Chair jacks – Cardio (Lower body, abs)

Take your planking game to another level by adding a jumping jack motion. Perfect for sculpting that six pack and engaging your core even more.


Chair Jacks

Start in the plank position with your hands on the edge of your chair. Arms should be directly under your shoulders so that there’s a straight line from your shoulders down to your hands. Engage the core by contracting your abs. Jump the feet out to the sides as if you were performing a jumping jack but keep the upper body still the entire time. Jump the feet back in again to complete one rep.

More advanced? Go faster!


Split squats – Lower body (Quads, glutes) 

Also called the Bulgarian Split Squat, this serious strength move is awesome for working the thighs and butt.


Split Squats

Position yourself into a split stance with your rear foot on the chair and front foot facing forward. This will be your starting position. Keeping your back nice and straight, lower your body down into a lunge by flexing your knee and hip to descend. At the bottom of the movement, drive through the heel on the front foot to return to the starting position.

NOTE: Keep the front knee in line with the foot as you perform the exercise – no injuries please!

High knees – Cardio (Lower body, abs)


High KneesWhat trainer doesn’t love high knees? It’s high intensity, it gets your blood pumping and it’s one of the best exercises you can do in your living room! Throwing a chair into the mix basically provides you with a handy marker, as you’re aiming to tap the chair with your foot each time, making it much harder to slack off – pick those knees up up up!

Elevated plank hold – Abs (and shoulders)

For those who love a good plank variation (guilty!) and who secretly enjoy that sore abs feeling the next day, this is the move for you!


Elevated Plank HoldPerform a regular plank, but place your feet on the chair instead of on the floor. Elevating your feet increases the difficulty of the exercise.

Your body should form a straight line from your shoulders to your heels, don’t dip the lower back and be sure to engage your core by contracting your abs.

Too easy? Hold the pose for longer, I dare you!

Chair push-ups – Upper body (Chest and abs)

A great exercise for those who struggle to complete regular style push-ups on the floor. Practice these and soon you’ll be repping them out like a pro, while toning your upper body without the need for weights.


Chair PushupsGet in the standard push up position and grip the sides of the chair.

Keeping your core tight, slowly lower yourself towards the chair. Engage your core and press your hands into the sides of the chair while you push your body upwards back to the starting position.

The Workout Plan

Do 4 sets of 12 for each move (cardio moves and plank hold 30-secs each) and get ready to feel the burn!

Best thing about this circuit, aside from the crazy calorie burn? As a reward for surviving it you then get to treat yourself by having a little sit down on the chair afterwards. Just make sure you get up again, and go easy on the sofa snacks.

So there you have it, 6 exercises you can do at home! Who would have thought the simple chair could be such a total body toner in disguise?

Sarah x

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