Full-Body Workout Using Just a Chair

Workout Duration: 30-45 minutes

Estimated Calories Burned: 300-500 kcal

No gym? No problem. This full-body workout uses nothing but a sturdy chair to build strength, endurance, and mobility. Whether you're at home, in a hotel, or just want a quick and effective workout, this chair-based routine will hit every major muscle group while keeping things simple.

Let’s get into it.

Difficulty Scale

💪 Beginner

🔥 Experienced

💀 Advanced

Warm-Up: Get the Blood Flowing

Before we start, take 5-10 minutes to loosen up your joints and activate your muscles.

Warm-Up Routine

✅ Seated Leg Swings – 30 seconds per leg

✅ Arm Circles – 30 seconds

✅ Seated Knee Raises – 15 reps

✅ Bodyweight Squats – 15 reps

✅ Plank Hold on Chair – 30 seconds

The Workout: Full-Body Strength & Conditioning

1️⃣ Chair Squats

Use the chair as a guide to control your squat depth and build leg strength.

Reps & Sets:

💪 Beginner: 1 set, 12 reps

🔥 Intermediate: 2-3 sets, 15 reps

💀 Advanced: 3-4 sets, 20 reps

✅ Muscles: Quads, Glutes, Hamstrings

✅ Equipment: Chair

Tip: Tap the chair lightly with your glutes and stand back up—don't fully sit down.

2️⃣ Incline Push-Ups

Place your hands on the chair to make push-ups easier while still targeting your chest, shoulders, and triceps.

Reps & Sets:

💪 Beginner: 1 set, 10 reps

🔥 Intermediate: 2-3 sets, 12 reps

💀 Advanced: 3-4 sets, 15 reps

✅ Muscles: Chest, Triceps, Shoulders

✅ Equipment: Chair

Tip: Keep your core tight and lower yourself slowly for more control.

3️⃣ Bulgarian Split Squats

Place one foot on the chair behind you and perform single-leg squats to target your legs and glutes.

Reps & Sets:

💪 Beginner: 1 set, 10 reps per leg

🔥 Intermediate: 2-3 sets, 12 reps per leg

💀 Advanced: 3-4 sets, 15 reps per leg

✅ Muscles: Quads, Glutes, Hamstrings

✅ Equipment: Chair

Tip: Focus on keeping your front knee stable—don’t let it collapse inward.

4️⃣ Triceps Dips

Sit on the edge of the chair, lower yourself until your arms are bent at 90 degrees, and push back up.

Reps & Sets:

💪 Beginner: 1 set, 10 reps

🔥 Intermediate: 2-3 sets, 12 reps

💀 Advanced: 3-4 sets, 15 reps

✅ Muscles: Triceps, Shoulders

✅ Equipment: Chair

Tip: Keep your elbows close to your body for better triceps engagement.

5️⃣ Seated Leg Raises

A core-focused movement that strengthens your lower abs and hip flexors.

Reps & Sets:

💪 Beginner: 1 set, 12 reps

🔥 Intermediate: 2-3 sets, 15 reps

💀 Advanced: 3-4 sets, 20 reps

✅ Muscles: Core, Hip Flexors

✅ Equipment: Chair

Tip: Keep your back straight and avoid using momentum to lift your legs.

6️⃣ Step-Ups

Step onto the chair, driving through your heel, then step back down with control.

Reps & Sets:

💪 Beginner: 1 set, 10 reps per leg

🔥 Intermediate: 2-3 sets, 12 reps per leg

💀 Advanced: 3-4 sets, 15 reps per leg

✅ Muscles: Quads, Glutes, Hamstrings

✅ Equipment: Chair

Tip: Keep your chest up and avoid pushing off the back foot too much.

7️⃣ Chair Plank Hold

Place your forearms or hands on the chair and hold a plank position.

Time & Sets:

💪 Beginner: 1 set, 30 seconds

🔥 Intermediate: 2-3 sets, 45 seconds

💀 Advanced: 3-4 sets, 60+ seconds

✅ Muscles: Core, Shoulders, Glutes

✅ Equipment: Chair

Tip: Keep your hips level and engage your core the entire time.

Cool Down: Stretch & Recover

Take 5 minutes to stretch and improve flexibility.

Best Cool-Down Stretches

✔️ Seated Hamstring Stretch – 30 seconds per leg

✔️ Seated Spinal Twist – 30 seconds per side

✔️ Chest Stretch – 30 seconds

✔️ Seated Butterfly Stretch – 30 seconds

What’s Next?

You just crushed a full-body workout with just a chair—proof that you don’t need a gym to get strong. If you’re serious about progression, increase your reps, add weights, or move to more challenging variations.

Now hydrate, recover, and keep up the consistency.

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SPORTTONIX

Sporttonix is built for athletes who demand more—more strength, more performance, more results. We deliver top-tier sportswear, training gear, and expert-backed fitness knowledge to help you push limits and train smarter.

Our strength training programs and workout plans can help you achieve your goals. And to support your fitness journey, we also offer a range of high-quality fitness clothing and workout gear, designed to help you look and feel your best while you train. Our clothing is not only stylish, but also functional, featuring breathable fabrics and supportive designs that can help you perform at your best.

Contact Us

Have questions or need assistance? We’re here to help.

• Email: info@apolloimperium.com or sporttonix@gmail.com

• Website: www.sporttonix.com