Active8me Workout – The Anywhere Anytime 15-minute Chair Workout

If you have been skipping your workout because you’re too busy, travelling for work (or fun), out of your routine or just making any old excuse then that changes today! Our quick and effective chair workout will get your blood pumping, your muscles burning and work up a good sweat…all in just 15 minutes! Get your chair ready…

Time

15 minutes – take breaks when you need it!

Exercises

6 different movements

Rounds

Do 3 times

Warm up

3 minutes to raise your heart rate

  • Dynamic chest stretches
  • Butt kicks
  • Jumping jacks
  • Air skip rope

Chair Workout

30 x Knee up 

Tap toe on chair, alternating legs

You should feel it in your: glutes, thighs and increased heart rate

Active8me Workout - The Anywhere Anytime 15-minute Chair Workout Step ups

10 x Incline push-ups

Hands on edge of chair with shoulders in line with wrists; Keep your back straight and look forward

You should feel it in your: chest, shoulders and arms. Remember to keep your core tight, it will help!

Active8me Workout - The Anywhere Anytime 15-minute Chair Workout Push up

10 x Raised leg crunch

Lying down with legs bent 90 degrees to rest on chair; squeeze your core and breathe out as you come up; bring your full upper back off the ground and don’t pull your neck forward!

You should feel it in your: Abs and definitely NOT in your neck

Active8me Workout - The Anywhere Anytime 15-minute Chair Workout Crunch

15 x Elevated hip bridge

Squeeze your glutes at the top of bridge

You should feel it in your: glutes, hamstrings and core

Active8me Workout - The Anywhere Anytime 15-minute Chair Workout Bridge

15 x Triceps dips

Hands on edge of chair; Drop down pushing your shoulders down with chest open; More advanced – extend your legs further away from your body

You should feel it in your: the back part of your upper arms

Active8me Workout - The Anywhere Anytime 15-minute Chair Workout Tricep dip

10 x Abs in and out

Sit sideways on chair; bring your knees in and out from chest

You should feel it in your: Abs but also a little in your upper legs. Concentrate on engaging your core instead of your leg muscles.

Active8me Workout - The Anywhere Anytime 15-minute Chair Workout Abs in and out

Want more great workouts that you can do anywhere, anytime? Download the Active8me app today for a range of cardio, dance, toning, interval, core and stretch workouts.

Active8me try it free today

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