Can’t get to the gym? Don’t have a gym? It doesn’t matter because wherever you are you can burn fat with the humble chair. This circuit will give you a full-body workout without so much as a dumb-bell in sight.
The Workout
Do the following exercises in order, noting the number of reps and rest times for each one. Beginners should stick to two sets of each exercise, regular exercisers should do three sets and advanced gym-goers should do four. If you have anything left in the tank at the end of the circuit you can always go around again.
You can either do this circuit three times a week for four weeks, leaving at least one day in between workouts, or just as an occasional stop-gap when you can’t get to the gym.
Before you start, warm up with a gentle jog around the block to raise your core temperature. Clear any stray kids, pets or wives out of the kitchen.
Afterwards, do some light jogging and stretching to ease the tension from your muscles.
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Chair Hip Raise
Sets: 2/3/4 Reps: 10 Target: abs and lower thighs
Place the back of the chair against a wall. Lie on your back with your feet and calves resting on the chair seat. Rest your arms on the floor and use your abs, thighs and backside to raise your hips so your torso and upper legs form a straight line. Pause, then slowly return to the start. Do ten reps then rest for 30 seconds before doing the next set.
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Chair Twist
Sets: 2/3/4 Reps: 8 each side Target: abs and hip flexors
Sit on the ground with your knees bent and your feet hooked under the chair’s bar or braced against its legs. Crunch your body upwards and twist to the left as you go, touching your right elbow to your left knee. Repeat, twisting to the right, and that’s one rep. Do eight reps then rest for 30 seconds before doing the next set.
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Chair Woodchop
Sets: 2/3/4 Reps: 6 Target: abs, back
Hold the back of the chair with your right hand and the leg at the front of the chair closest to your body with your left hand. Begin with the chair held out in front of you and then slowly move it down and to your right, twisting your torso as you go as if you were chopping wood. Do six slow reps then swap sides for another six. Rest for 30 seconds before doing the next set.
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Step-Up
Sets: 1 Reps: 1 minute Target: legs
Place the back of your chair against a wall. Then step up with your right leg on to the chair seat, bringing your left leg up afterwards. Step down with your right leg first and then repeat the pattern as fast as you can for one minute.
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incline Press-up
Sets: 2/3/4 Reps: 8 Target: lower chest and triceps
Place the back of the chair against a wall and rest your hands on the front of the seat, with your thumbs hooked underneath the edge. Straighten your legs out under you into a press-up position, then lower your body down to the chair and press up again. Do eight reps then rest for 30 seconds before doing the next set.
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Decline Press-up
Sets: 2/3/4 Reps: 8 Target: lower chest and triceps
Place the chair back against a wall, then get into a press-up position and place your feet on the chair seat so your body forms a straight line from your ankle to your neck. Do a press-up, keeping your abs tight. Do eight reps then rest for 30 seconds before doing the next set.
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Chair Squat
Sets: 2/3/4 Reps: 8 Target: upper thighs and backside
Place your feet shoulder-width apart and hold the chair directly above your head. Keeping the chair steady, lower your body down by as far as you can go by bending your knees. Holding the chair above your head will make you contract your core muscles during the lift to maintain your balance. Do eight reps then rest for 30 seconds before doing the next set.
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Chair Dipper
Sets: 2/3/4 Reps: 8 Target: triceps
Place the back of the chair against a wall and stand with your back to it. Place your palms on the front edge of the seat, hold your legs out in front of you and lower your body so your back rubs down the front of the seat. Before you touch the floor, push yourself back up again using the backs of your arms. Do eight reps then rest for 30 seconds before doing the next set.
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