Sculpt with SISSFiT: 20-Min Total Body Chair Workout

Ditch the workout equipment and grab an ordinary kitchen chair. Get a full body workout in less than 20 minutes with Lauren and Kelly from SISSFiT.

20-Minute Full Body Chair Workout

• 6 Exercises, 4 rounds, :45 each, 2-minute warm-up
• Equipment: Stable, hard back chair

Warm-Up

Follow along with Lauren and Kelly as they guide you through the warm-up and one round of the six exercises.

1. High Knees

a. Staying on the balls of your feet, jog in place lifting your knees to hip height

2. Butt Kicks

a. Staying on the balls of your feet, jog in place kicking your heels back to meet your glutes

3. Jumping Jacks

a. Jump your feet out wide as you swing your arms overhead
b. Lower your arms back to your sides as you jump your feet back together

4. Cross Jacks

a. Jump your right foot in front of your left foot as you cross your left arm over your right arm.
b. Repeat with your opposite foot/arm placement and continue to alternate.

Chair Workout Breakdowns

Watch the GIFs and read the descriptions for step-by-step guidance on each chair workout move.

1. Burpee Incline Push-ups

a. With both hands on the chair, jump feet back into a high plank position.
b. Perform one push-up.
c. Jump feet back in towards the chair, release hands, and jump upwards.
d. Repeat.

2. Forearm Plank Army Crawls

a. Place both forearms on the chair with your shoulders stacked over your elbows and a tight core.
b. Bring your right knee in to meet your right elbow then return back to a plank position, keeping your hips squared to the floor.
c. Bring your left knee in to meet your left elbow then return back to a plank position, keeping your hips squared to the floor.
d. Repeat.

3. Tricep Dips

a. Slide forward on your chair so that your hips are hanging off the edge.
b. Place both hands on the chair behind you with your elbows close to your sides, pointing directly backwards.
c. With your feet on the ground in front of you and hips a few inches in front of the chair, bend at your elbows to dip down until your arms reach a 90 degree angle.
d. Press through your hands as you extend out of your dip.

4. Squat to Chair + Jump

a. Begin with your feet shoulder width apart, standing a few inches in front of your chair.
b. Squat down and send your hips backwards while keeping a tight core and proud chest.
c. Gently tap your chair then drive through your feet from the bottom of your squat into a jump.
d. Gently land back in a squat position and continue.

5. Hydrant Kick-backs (right side)

a. Standing behind your chair, gently rest your hands on the back of your chair.
b. Lift your right knee up to a 90 degree angle, keeping your hips squared, foot flexed, and leaving a micro-bend in your standing leg.
c. Extend your foot straight back, keeping your glute muscle engaged throughout the exercise.
d. Bring your foot back in and repeat without lowering your knee.

6. Hydrant Kick-backs (left side)

a. Standing behind your chair, gently rest your hands on the back of your chair.
b. Lift your left knee up to a 90 degree angle, keeping your hips squared, foot flexed, and leaving a micro-bend in your standing leg.
c. Extend your foot straight back, keeping your glute muscle engaged throughout the exercise.
d. Bring your foot back in and repeat without lowering your knee.

Want more 20-minutes or less workouts with SISSFiT? Check out these other posts to work full body, lower body, arms, and abs. Follow the ladies on Youtube and Instagram for more fun and inspirational workout tips.

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2 Comments
Ushmana P . rai

August 28, 2017 at 8:54 pm

Thank you fore sharing this amazing workout routine! The GIF s are also really helpful and all of this with a kitchen chair!? Innovative!
Keep posting! x

Maureen Diaz

November 25, 2017 at 7:54 pm

Just completed the workout, and my entire body seems to be breathing right now. The instructions, videos, and GIFs are very simple and easy to follow, and the workout doesn’t even require any special equipment! The Forearm Plank Army Crawls were a little difficult, but also very rewarding. Thanks for the workout!

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