Do More Than Just Sit in a Chair!

Don’t have time to go to the gym? Traveling and you aren’t going to be near a gym? Well, that excuse is gone. All you will need for this workout is a chair and the will to do it. It will only take you 30 minutes to complete. Anyone can find 30 minutes of their time to grab a chair and get to work on a healthier you. Look at the phone and it will tell you how much screen time you have done. Take some time from social media. Stop trying to find a way out of doing it and just get up and do something about it. So grab that chair and let’s go!

Perform each exercise for the number of reps given and then move to the next exercise. This will continue as a rotation for a total time of 30 minutes. The goal is to do as many rotations as possible. Once you are done, write down how many you completed. Next time you perform the workout, the goal will be to beat what you did last time.


  • 10 Dips using a chair
  • 10 Push-ups using a chair
  • 20 Leg swings using a chair
  • 10 Body Weight Squats


Dips: Sit on a chair with your hands under the hips. Lift up and bring your hips forward. Lower down by bending your elbows and then pushing back up. Make sure not to lock out your elbows.

Push-ups: Place both hands on the chair shoulder width apart. Place feet straight behind you. Tighten your abs and try to keep a straight line. Lower yourself to the chair and push back up.

Leg Swings: Stand in front of the chair. Swing your right leg over and then your left. You then go in reverse. Left leg over and then right. Almost like stepping over a hurdle sideways.


Chair Squats: Stand in front of the chair with the back facing chair. Feet should be shoulder-width apart. Bend at the knees keeping the chest up until you sit, and then stand as soon as you touch the chair.

Do not be scared to add more reps to the exercises. The hardest part of a workout is getting out of bed to do it. Once you have accomplished this, it should be easy to get motivated. This workout is a good starting point to start a fitter life. You have no excuses because everyone has a chair in their house. Just because you start working out, does not mean you get to eat whatever you want. As Coach Paul says “ Little Debbies will make you a fat Debbie.”



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