Chair Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

People have come up with all kinds of excuses for not being able to get in shape. One of the most common excuses is that no one can afford those crazy expensive workout machines! If you're looking for a great way to get fit without breaking the bank, this chair workout plan is what you need. A... more

People have come up with all kinds of excuses for not being able to get in shape. One of the most common excuses is that no one can afford those crazy expensive workout machines! If you're looking for a great way to get fit without breaking the bank, this chair workout plan is what you need.

All that is required is a set of dumbbells (that weigh enough to challenge you) and any kind of chair or bench! Chair workouts are incredibly versatile, and can cover your entire body! At home, exercises don't have to be complicated.

If you want to exercise at work, you can simply use your office chair. Just make sure your boss approves (Getting fit on company time sounds awesome, but probably won't be allowed, so use your break time!), and that your workout chair is stable and safe.

How is chair exercise beneficial?

Think your boss will shoot down your ideas for exercising in the workplace (even if it's on break?? Maybe you just need to show him or her that a mid-day workout can boost your productivity!

Chair workouts don't need to be complicated to be challenging, and a few dumbbells can go a long way in getting you fit.

Following the Chair Workout Plan

Whether you're at the office or at home, work out in a way that challenges you. The supersets and lower rest times in this chair exercise plan will keep your heart rate up and help burn off those extra calories!

Since it's important to mix up your workout routine, the chair workout plan includes plenty of bodyweight exercises that you can do anywhere, in addition to those that require weights and a sturdy chair or bench. You'll be working your core in every workout, and also covering your entire body in the three separate workouts.

Once you get into this workout, you won't want to stop! You'll be feeling stronger and more energetic than ever, and ready to tackle whatever life (or your angry boss) throws at you. Sit down and start making progress with the chair workout plan today!

Chair Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Chair Workout Plan

Chair Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

People have come up with all kinds of excuses for not being able to get in shape. One of the most common excuses is that no one can afford those crazy expensive workout machines! If you're looking for a great way to get fit without breaking the bank, this chair workout plan is what you need. A... more

People have come up with all kinds of excuses for not being able to get in shape. One of the most common excuses is that no one can afford those crazy expensive workout machines! If you're looking for a great way to get fit without breaking the bank, this chair workout plan is what you need.

All that is required is a set of dumbbells (that weigh enough to challenge you) and any kind of chair or bench! Chair workouts are incredibly versatile, and can cover your entire body! At home, exercises don't have to be complicated.

If you want to exercise at work, you can simply use your office chair. Just make sure your boss approves (Getting fit on company time sounds awesome, but probably won't be allowed, so use your break time!), and that your workout chair is stable and safe.

How is chair exercise beneficial?

Think your boss will shoot down your ideas for exercising in the workplace (even if it's on break?? Maybe you just need to show him or her that a mid-day workout can boost your productivity!

Chair workouts don't need to be complicated to be challenging, and a few dumbbells can go a long way in getting you fit.

Following the Chair Workout Plan

Whether you're at the office or at home, work out in a way that challenges you. The supersets and lower rest times in this chair exercise plan will keep your heart rate up and help burn off those extra calories!

Since it's important to mix up your workout routine, the chair workout plan includes plenty of bodyweight exercises that you can do anywhere, in addition to those that require weights and a sturdy chair or bench. You'll be working your core in every workout, and also covering your entire body in the three separate workouts.

Once you get into this workout, you won't want to stop! You'll be feeling stronger and more energetic than ever, and ready to tackle whatever life (or your angry boss) throws at you. Sit down and start making progress with the chair workout plan today!

Workout Goals

  • Get Ripped
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Dumbbells
  • Flat Bench
  • Barbell
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The one-leg squat and seated bent-over single-arm tricep extension repetitions are listed as the number you should perform for each leg/arm.

The chair workout is a full body workout that if done correctly will help to tone and strengthen your entire body. Along with this workout, you can add in some jogging, jump roping, bike riding, etc. It is important to not only exercise, but also maintain a healthy diet and get the appropriate amount of sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Lower back secondary Traps secondary Hip flexors secondary Outer thighs secondary Middle back secondary Chest primary Shoulders primary Quads primary Triceps primary Abs primary Forearms primary Obliques primary Calves primary Glutes primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Calves / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The bench pistol squat and one-arm shoulder press repetitions are listed as the number you should perform for each leg/arm.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Lower back secondary Traps secondary Hip flexors secondary Outer thighs secondary Middle back secondary Chest primary Shoulders primary Quads primary Triceps primary Abs primary Forearms primary Obliques primary Calves primary Glutes primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Glutes / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Forearms / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Bulgarian dumbbell split squat repetitions are listed as the number you should perform per leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Lower back secondary Traps secondary Hip flexors secondary Outer thighs secondary Middle back secondary Chest primary Shoulders primary Quads primary Triceps primary Abs primary Forearms primary Obliques primary Calves primary Glutes primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The one-leg squat and seated bent-over single-arm tricep extension repetitions are listed as the number you should perform for each leg/arm.

The chair workout is a full body workout that if done correctly will help to tone and strengthen your entire body. Along with this workout, you can add in some jogging, jump roping, bike riding, etc. It is important to not only exercise, but also maintain a healthy diet and get the appropriate amount of sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Lower back secondary Traps secondary Hip flexors secondary Outer thighs secondary Middle back secondary Chest primary Shoulders primary Quads primary Triceps primary Abs primary Forearms primary Obliques primary Calves primary Glutes primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Calves / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The bench pistol squat and one-arm shoulder press repetitions are listed as the number you should perform for each leg/arm.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Lower back secondary Traps secondary Hip flexors secondary Outer thighs secondary Middle back secondary Chest primary Shoulders primary Quads primary Triceps primary Abs primary Forearms primary Obliques primary Calves primary Glutes primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
Default
Glutes / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Forearms / Beginner
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Chest / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Obliques / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Bulgarian dumbbell split squat repetitions are listed as the number you should perform per leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Lower back secondary Traps secondary Hip flexors secondary Outer thighs secondary Middle back secondary Chest primary Shoulders primary Quads primary Triceps primary Abs primary Forearms primary Obliques primary Calves primary Glutes primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 24 reps, 01:00 rest
3 -- --:--:-- 24 -- 01:00
Default
Quads / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The one-leg squat and seated bent-over single-arm tricep extension repetitions are listed as the number you should perform for each leg/arm.

The chair workout is a full body workout that if done correctly will help to tone and strengthen your entire body. Along with this workout, you can add in some jogging, jump roping, bike riding, etc. It is important to not only exercise, but also maintain a healthy diet and get the appropriate amount of sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Lower back secondary Traps secondary Hip flexors secondary Outer thighs secondary Middle back secondary Chest primary Shoulders primary Quads primary Triceps primary Abs primary Forearms primary Obliques primary Calves primary Glutes primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Calves / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 24 reps
3 -- --:--:-- 24 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The bench pistol squat and one-arm shoulder press repetitions are listed as the number you should perform for each leg/arm.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Lower back secondary Traps secondary Hip flexors secondary Outer thighs secondary Middle back secondary Chest primary Shoulders primary Quads primary Triceps primary Abs primary Forearms primary Obliques primary Calves primary Glutes primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Glutes / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Forearms / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Obliques / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Bulgarian dumbbell split squat repetitions are listed as the number you should perform per leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Lower back secondary Traps secondary Hip flexors secondary Outer thighs secondary Middle back secondary Chest primary Shoulders primary Quads primary Triceps primary Abs primary Forearms primary Obliques primary Calves primary Glutes primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 24 reps, 01:00 rest
3 -- --:--:-- 24 -- 01:00
Default
Quads / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The one-leg squat and seated bent-over single-arm tricep extension repetitions are listed as the number you should perform for each leg/arm.

The chair workout is a full body workout that if done correctly will help to tone and strengthen your entire body. Along with this workout, you can add in some jogging, jump roping, bike riding, etc. It is important to not only exercise, but also maintain a healthy diet and get the appropriate amount of sleep.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Lower back secondary Traps secondary Hip flexors secondary Outer thighs secondary Middle back secondary Chest primary Shoulders primary Quads primary Triceps primary Abs primary Forearms primary Obliques primary Calves primary Glutes primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 16 reps, 01:00 rest
3 -- --:--:-- 16 -- 01:00
Default
Calves / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 24 reps
3 -- --:--:-- 24 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Biceps / Beginner
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
Default
Abs / Intermediate
1 sets, 00:01:00
1 -- 00:01:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The bench pistol squat and one-arm shoulder press repetitions are listed as the number you should perform for each leg/arm.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Lower back secondary Traps secondary Hip flexors secondary Outer thighs secondary Middle back secondary Chest primary Shoulders primary Quads primary Triceps primary Abs primary Forearms primary Obliques primary Calves primary Glutes primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Glutes / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Forearms / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Chest / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Triceps / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Obliques / Beginner
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Bulgarian dumbbell split squat repetitions are listed as the number you should perform per leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Lower back secondary Traps secondary Hip flexors secondary Outer thighs secondary Middle back secondary Chest primary Shoulders primary Quads primary Triceps primary Abs primary Forearms primary Obliques primary Calves primary Glutes primary Biceps primary Muscles diagram

Workout Goals

  • Get Ripped
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Dumbbells
  • Flat Bench
  • Barbell

13 people started this plan

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Chair Workout Plan

Workout Goals

  • Get Ripped
  • Get Toned

Equipment Needed

  • Exercise Mat
  • Dumbbells
  • Flat Bench
  • Barbell

13 people started this plan