chair workout

20 Minutes Intense Chair Workout – Sculpting & Shaping Lower Body Workout

This chair workout is my favorite lower body strength training workout that I’ve filmed so far! Before I started filming these videos, I used to always just follow my workouts on paper. Now I really enjoy doing the workout watching the videos. That way I feel like it’s easier to pick a workout and more organized.

As you can tell from the workout, I’m definitely not using the best chair to workout in. I normally do those exercises on my coffee table, so feel free to use whatever you have. Lately I’ve been trying to be creative with my workouts by making good use of my furniture! It’s so nice to change your normal workout routines sometimes. It keeps you from getting bored and from plateauing.

Although this workout is only 20 minutes long, it doesn’t mean it’s not enough workout for the day. Especially if you practice good form and lift heavy enough. When you include your warm up and cool down, you’ve got yourself a great workout of at least 30 minutes! I honestly get the greatest workouts from the shorter routines. It’s kind of a mind game. When I know how short my workout is, I tend to push even harder through the workout. In a previous post I’ve talked about how to workout smart and why more isn’t always better. Feel free to learn more by clicking on the link.

Workout Structure – We’re going through a bunch of exercises, each one repeated twice (one round per leg) 45 seconds on 15 seconds off. You’ll need a chair/step and weights. Warm up and cool down aren’t included so make sure you get those in on your own!

  1. 3 Way Squat (right leg only)
  2. 3 Way Squat (left leg only)
  3. Chair Step + Back Lunge (right leg only)
  4. Chair Step + Back Lunge (left leg only)
  5. Knee Up & Downs
  6. Knee Up & Downs
  7. Side Step Up + Curtsey Lunge (right leg only)
  8. Side Step Up + Curtsey Lunge (left leg only)
  9. Regular Deadlift
  10. Wide Leg Deadlift
  11. Kettle Bell Swing
  12. Kettle Bell Swing
  13. Elevated Hip Raises
  14. Elevated Hip Raises
  15. Elevated Side Leg Taps (right leg only)
  16. Elevated Side Leg Taps (left leg only)
  17. Step Up Jumps (right leg only)
  18. Step Up Jumps (left leg only)
  19. Side Step Up Jumps (right leg only)
  20. Side Step Up Jumps (left leg only)

I hope you enjoy this workout as much as I do! If you do please make sure to share my channel with others so they can join as well. Let me know what types of workouts you’d like to see next. As always thank you so much for working out with me!

Disclaimer: You should always consult your physician or other healthcare provider before changing or starting an exercise routine.You hereby assume full responsibility for any and all injuries you incur exercising to these videos.


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