Deeper And Stronger Bodyweight Chair Workout

Written By: Todd Kuslikis
January 04, 2021

Chairs are getting a bad rap these days. You’ve probably heard the recent studies that suggest sitting all day is as bad as smoking. Now, that may be true, but that’s no reason to take it out on the chair. It’s a perfectly decent tool, and certainly not the chair’s fault if we’re overusing it. And we’re going to prove that to you today.

Each exercise with this workout is going to be aided by the use of our favorite four-legged appliance. Don’t think you can get a great workout using a chair? Well, you’re right — some of these exercises require two chairs.

Now, don’t worry, you don’t have to lift the chairs or throw them across the room. It’s still a purely calisthenics-based workout. In fact, you’ll be doing variations of some very popular bodyweight exercises.

Requirements for this Exercise

Well, like we mentioned, you’ll need 2 chairs. They should be of the four-legged variety and sturdy enough to hold your bodyweight (don’t worry, chairs are notoriously good at that).

It’s also important to note that these exercises should not be performed by beginners, as they’re more difficult versions of standard bodyweight exercises. So it’s more on the ‘intermediate’ side.

Now, get out of your seat — and bring it with you — for an awesome workout challenge!

The Deeper And Stronger Chair Workout

For this workout, perform each workout in order for the designated time. Then move on to the next workout with no more than 20 seconds rest. When you finish a round of all of the workouts, rest for one minute before beginning again. Complete 5 total rounds.

Extended Range-of-Motion Push Ups — 20 seconds

For the first exercise, you’ll need two chairs placed slightly further than shoulder-width apart. Grip the fronts of the seats with each hand and extend your feet directly behind you. You should be in an elevated push up position.

Lower yourself as you would in a normal push up. You should be able to bring your chest below your hands, thus giving you a deeper chest exercise.

Bodyweight Squats — 30 seconds

Stand about a foot in front of a chair with your back facing it. You’ll perform a standard bodyweight squat. The goal is to get down to the point that your butt touches the seat without putting any weight on it. That will make for a deep squat. And for an even tougher challenge, hold the low-point for 1 second before raising back up.

Knee Health Score 1

Chair Crunches — 30 seconds

Alright, you’ve earned the right to take a seat for a minute. And by doing that, you’re going to get a superb core workout.

Sitting toward the front of the seat, grip the sides of the chair with your hands. Your back should not be resting on or touching the back of the chair at all. Extend your legs straight out so they are parallel to the floor. Bring your knees into your chest, then return them to starting position.

Bulgarian Split Squats — 20 seconds/leg

For another great lower body workout, place one foot on the seat of your chair (you can use either your toe or the top of your foot; whichever you prefer). Your other foot should be directly in front of you.

With your weight on your front foot, drop your back knee so that it almost touches the ground. Please note that your front knee should not go past your foot. Switch feet when completed to work both legs.

Chair Dips — 20 seconds

Once again, you’ll need two chairs for this exercise. This time, they should be just about shoulder-width apart. Facing away from the chairs, grip the fronts of the seats with your hands and hold yourself up so that your arms are almost completely straight (don’t lock your elbows). Extend your legs out so that your legs are straight and your heels are together touching the floor.

Bend at the elbows so that your butt lowers to the floor. When your arms are at a 90-degree angle, push yourself back up.

Show/Hide Comments (2 comments)
  1. Shawn A

    I perform chair dips using two big sturdy chairs. If you don’t have any equipment at home, dips and pull-ups are very cost effective and help build your upper body. Reading this article has given me more ideas…thanks.

    • Todd Kuslikis

      Hi Shawn,

      I’m glad you found this useful.

      – Todd

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