40 minute workout- only need a chair

Oh hey there... looking for something to challenge yourself? Build muscle but don't have a bunch of time to do it? Well, grab a chair, any chair will do,  get a timer, and lets get started.

First things first, set your timer for 45 seconds. If you have an interval timer that you are using,  put it on repeat 4 times.  This will get you through one round! We are doing each round 3 times. 

Round 1: 

Knee pulls: With one foot on the chair, pull your other leg up almost tapping it on the chair. Your planted foot should stay at a 90 degree angle  causing your quad to burn and hurt so good! 

Push up: you can do these a couple of ways! 1- Place your hands on the chair and push up from there. or 2- Place your feet on the chair, hands on the floor. This is a more advanced way of doing this exercise because the weight of your body is now more over your shoulders. 

Tricep Dips:  Remember when you do tricep dips that you want to make sure your arms are doing the work. You should be able to feel it in your arms. If you don't feel it in your arms, then slide your feet out farther from the chair. This will make it harder and help you focus on using your arms, not your legs!

Round 2:

Leg over chair: Stand behind the chair and take one leg over the back of the chair from one side to the other. Switch off with your legs. 

Fast Feet: Standing in front of your chair and tap your chair seat with one foot at a time as fast can! If the seat is too high for you, tap the back of the chair. Remember it's called fast feet for a reason... go fast!

Basic step: This is just like in step aerobics. Up with the right then the left foot. then down with left and then right. up with left, right, down right, left.  repeat. 

Calf Raises: You can use the chair to help you keep your balance if you need. Calf raises should burn your bum too! Get up on your toes! 

Round 3: 

Lunges: You are going to put one leg on the top of the chair and make sure your front leg is far enough in front of the chair that your knee doesn't go over your toes. This is very important in preventing injury!

Squats: Again one leg is on the chair and the other is on the ground. Make sure to sit back like you are going to sit in a chair and keep your knees behind your toes!

Round 4:

V-Sits In & Out: Sitting right in front of the chair you are going to be putting your legs on one side of the chair, then through the middle then on the other side! 

Plank off the chair: With your toes on the chair, shoulders over your wrists and head lined with your spine, take one toe and tap it on the ground, then put it back on the chair. Repeat on the other side. Total body workout right there!

V-sit pendulum: Sitting in front of your chair again, with your knees together, you are going to take them up and over the the top of the chair. Rest on your hands if you need extra support. 

Bridges:  Put your feet up on the chair, and raise your hips to the ceiling. You can add some weights to this to make it harder! 

I hope you can feel a good burn throughout your whole body! 

Happy Sweating!