Posted on March 07, 2018 by Louisa Feary

It is not always necessary to go to the gym for a good work out. If short on time, a rainy day, no babysitter… whatever the reason, you can get a full body workout using just a chair or a bench (if you want to do this outdoors) and a couple of bottles of water if you want to add a bit of resistance.

Make sure the chair is stable and in a safe position; we are going to start with a warm up to get the body ready and get the heart rate up.

One leg step ups:  one leg on the chair and step up and down with the opposite leg; 10/12 reps each leg and repeat 3-4 times with 45 seconds rest in between.

Body squats; 12 reps 3 sets.


Dips; sit at the edge of chair, hands shoulder width apart behind your hips, slowly bend at the elbow making sure glutes stay close to the seat. Start with knees bent and progress to straight legs for more of a challenge. Keeping abdominal engaged through the exercise.

3 or 4 sets, 12 to 15 reps each set with 45-second rest in between.

Push ups

Using the chair as an incline, place hands on the chair and this time face the chair. Keeping hips in line, push chest on edge of the chair and push back up.

3 sets 12 reps.

Split lunge

Place one foot on the flat of the chair behind you and squat down making sure back stays in neutral position, chest is lifted, core is strong.

3 sets 12 reps on each leg.

Elbow to knee opposite side

Sit straight with hands by your head twist side to side while lifting legs to the opposite side elbow.

Slow and under control.

12 reps each side; 3 sets 45 seconds rest between sets