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5 Minute Fat Burning Workout #93 - Chair Exercises
September 22, 2016 | 
Zuzka
Equipment for this workout:
Bodyweight only
Select Warm up & Cool Down
Low Impact Warm Up
5 minute Dynamic Warm Up Routine
27 Squats Warm Up
Cool Down & Stretching for Busy Days
15 Minutes Cool down & Stretching
Cool Down & Stretching | Front Splits
16 Minute Upper Body Stretching Routine
MOB Therapy #1
MOB Therapy #2
MOB Therapy #3
MOB Therapy #4
MOB Therapy #5
MOB Therapy #6
MOB Therapy #7
Workout Routine
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Bodyweight exercises get even more effective if you can use an elevated platform such as a chair. You can leverage your own bodyweight to help you get stronger by putting your feet up while doing push ups or plank exercises. You can also make some of the unilateral lower body exercises more challenging by putting your leg up or stepping up on the chair. You can also use the chair to help you practice exercises that are way too challenging such as the Pistol Squat. There are tons and tons of exercises you can do using a plain old wooden chair.
P.S. We’re leaving for our vacation in Tahoe tomorrow so the next 5 Minute Friday workout is going to be from there. We’re staying in a little cabin by the lake. I’m assuming I’m gonna have to get really creative 🙂
Cool Down & Stretching
Workout Breakdown
Time Challenge with Chair & Exercise Mat
- Half Pistol Squat 10/10
- Legs elevated push ups x 5
- Legs elevated plank knee tucks x 10 alt. legs
- One leg elevated lunge x 10/10
- Step up / kick back x 10/10
- Seated leg lifts x 10
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Private Member |
Did this instead of killer legs today. You found a muscle in my hip that I didn’t know I had that is really sore! But that is a good thing. Just going to do some yoga and role it out. Hopefully I can do some of it tomorrow with the upper body routine.
Private Member |
carpinteria, ca, usa
i’m gonna memorize this one for work! i can get it in with my work chair. Cheers!
Private Member |
seattle, washington
The cabin sounds romantic! 😀 Enjoy your vacation!
Private Member |
Hey Zuzka! I love your 5 minute workouts. What about one on the beach? A 5 Minute Beach Workout – it has a nice ring to it! Haha. That would be so much fun! xoxo
Private Member |
perth, wa, australia
I hope you guys have a lovely relaxing vacation. I completed 1 round and 10 of # 4 in my 5 mins. Sx
Private Member |
I did it yesterday.It was really great.
I can’t wait to see your brilliant workout~~~
Private Member |
Little extra added for todays workout.Warm up,Heartbreaker body#4,5 minute workout#113,#93,15 minute cool down and stretching.It was awesome!Thank you.
Private Member |
samara, russia
4:17
Private Member |
252 reps in 15 min
Very good workout, the seated leg lifts are killers!! Much easier to do them from the mat than chair for me, great idea instead of hanging leg raises since my pull up bar is still not installed😊