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gf 20 | Full Body Chair Workout
Welcome to my 20-minute full body chair workout where you’ll find 3 dedicated sets of muscle building fat burning exercises for all levels. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Equipment
Before You Begin
Following a 1-minute warmup, this workout is is made up of 3 sets – upper body, core and lower body. Each set has 6 exercises and we work for 6 minutes per set doing each move for 30 seconds repeated twice. The purpose of the workout is to build muscle and burn fat while in a seated position that’s easily accessible for all levels. I used 4 lb (1.8 kg) and 8 lb (3.6 kg) dumbbells.
Full 20-minute Workout Video:
Workout Breakdown:
There are 3 sets in this workout. Perform each exercise for 30 seconds back-to-back without rest. Repeated each set 2 times (no rest) for a total of 6 minutes of work.
Rest 30 seconds between sets.
Set 1 – Upper Body
- Bicep Curl
- Tricep Kickback
- Overhead Press
- French Doors
- Lateral Raise
- Bent Row
Set 2 – Core
- Knee Lift (Right)
- Knee Lift (Left)
- Bicycle
- Oblique Crunch
- Double Knee Crunch
- Lateral Twist
Set 3 – Lower Body
- Weighted Knee Lift
- Weighted Leg Extension
- Hip Lift (Right)
- Hip Lift (Left)
- Inner Thigh Lift (Right)
- Inner Thigh Lift (Left)
