- Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
- Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.
- Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.
Chair Rounds! 10-min Bodyweight Workout
10 min
·
12 exercises
Each round lasts just under 5 minutes, make it your goal to blitz through this time-based workout without over resting or under working! All you need is a chair. You've got this!
Shadow Boxing
Jab left and right continuously for the full 45 seconds!
Bench Tricep Dips
The straighter your legs are, the more challenging this is! Get low with every rep!
Roundhouse Kicks
You don't need to make these high - just picture your ex boss for added determination.
Chair Squats
No extended sitting! Just allow your glutes to touch the chair!
Shadow Boxing
Jab left and right continuously for the full 45 seconds!
Bench Tricep Dips
The straighter your legs are, the more challenging this is! Get low with every rep!
Roundhouse Kicks
You don't need to make these high - just picture your ex boss for added determination.
Chair Squats
No extended sitting! Just allow your glutes to touch the chair!
Shadow Boxing
Jab left and right continuously for the full 45 seconds!
Bench Tricep Dips
The straighter your legs are, the more challenging this is! Get low with every rep!
Roundhouse Kicks
You don't need to make these high - just picture your ex boss for added determination.
Chair Squats
No extended sitting! Just allow your glutes to touch the chair! After this you're all done!
This Chair Rounds! 10-min Bodyweight Workout 10 min gym workout plan effectively targets your arms, legs and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 12 exercises and see which muscle groups they target. Enjoy!
For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Chair Rounds! 10-min Bodyweight Workout
10 min
·
12 exercises
Each round lasts just under 5 minutes, make it your goal to blitz through this time-based workout without over resting or under working! All you need is a chair. You've got this!
Shadow Boxing
Jab left and right continuously for the full 45 seconds!
Primary muscle group(s):
Abs, Biceps, Shoulders, Triceps
Secondary:
Calves, Glutes & Hip Flexors, Lower Back, Quadriceps, Shoulders, Triceps
Primary muscle group(s):
Abs, Obliques
Secondary:
Shoulders
- Sit comfortably with your feet grounded, knees bent, and body upright.
- Slowly lower your upper body backwards just enough to feel a strain on your abs.
- From here throw a desired amount of left and right eye-level punches.
Bench Tricep Dips
The straighter your legs are, the more challenging this is! Get low with every rep!
Primary muscle group(s):
Triceps
Secondary:
Shoulders
- Sit on a chair with your hands either next to your hips or slightly under the hips.
- Lift up onto your hands and bring your hips forward.
- Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
- Push back up but don’t lock your elbows and repeat.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
- Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
- Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
- Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
Roundhouse Kicks
You don't need to make these high - just picture your ex boss for added determination.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Calves
- Stand in a comfortable position with knees slightly bent, one foot forward, at a distance a little wider than shoulder width.
- Twist your body and simultaneously lift your back leg so that it rotates towards your target, it should be at about hip height.
- Keeping your back (kicking) leg bent, rotate until your front leg is within close striking distance and then straighten the knee to connect with the target.
- Connect with your shin lightly, and then reverse the movement, twisting back with your hips to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors
- Stand tall holding onto a pole, wall or stationary object for support.
- Engage your abs as you swing your one leg as far out to the side and then across the stationary leg as you comfortably can.
- Don’t just let gravity pull the leg – actively use the muscles!
- Switch sides once you have completed repetitions on the first leg.
Chair Squats
No extended sitting! Just allow your glutes to touch the chair!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.
- Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.
- Touch the chair with your butt then slowly rise back to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Shadow Boxing
Jab left and right continuously for the full 45 seconds!
Primary muscle group(s):
Abs, Biceps, Shoulders, Triceps
Secondary:
Calves, Glutes & Hip Flexors, Lower Back, Quadriceps, Shoulders, Triceps
- Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
- Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.
- Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.
Primary muscle group(s):
Abs, Obliques
Secondary:
Shoulders
- Sit comfortably with your feet grounded, knees bent, and body upright.
- Slowly lower your upper body backwards just enough to feel a strain on your abs.
- From here throw a desired amount of left and right eye-level punches.
Bench Tricep Dips
The straighter your legs are, the more challenging this is! Get low with every rep!
Primary muscle group(s):
Triceps
Secondary:
Shoulders
- Sit on a chair with your hands either next to your hips or slightly under the hips.
- Lift up onto your hands and bring your hips forward.
- Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
- Push back up but don’t lock your elbows and repeat.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
- Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
- Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
- Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
Roundhouse Kicks
You don't need to make these high - just picture your ex boss for added determination.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Calves
- Stand in a comfortable position with knees slightly bent, one foot forward, at a distance a little wider than shoulder width.
- Twist your body and simultaneously lift your back leg so that it rotates towards your target, it should be at about hip height.
- Keeping your back (kicking) leg bent, rotate until your front leg is within close striking distance and then straighten the knee to connect with the target.
- Connect with your shin lightly, and then reverse the movement, twisting back with your hips to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors
- Stand tall holding onto a pole, wall or stationary object for support.
- Engage your abs as you swing your one leg as far out to the side and then across the stationary leg as you comfortably can.
- Don’t just let gravity pull the leg – actively use the muscles!
- Switch sides once you have completed repetitions on the first leg.
Chair Squats
No extended sitting! Just allow your glutes to touch the chair!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.
- Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.
- Touch the chair with your butt then slowly rise back to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Shadow Boxing
Jab left and right continuously for the full 45 seconds!
Primary muscle group(s):
Abs, Biceps, Shoulders, Triceps
Secondary:
Calves, Glutes & Hip Flexors, Lower Back, Quadriceps, Shoulders, Triceps
- Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
- Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.
- Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.
Primary muscle group(s):
Abs, Obliques
Secondary:
Shoulders
- Sit comfortably with your feet grounded, knees bent, and body upright.
- Slowly lower your upper body backwards just enough to feel a strain on your abs.
- From here throw a desired amount of left and right eye-level punches.
Bench Tricep Dips
The straighter your legs are, the more challenging this is! Get low with every rep!
Primary muscle group(s):
Triceps
Secondary:
Shoulders
- Sit on a chair with your hands either next to your hips or slightly under the hips.
- Lift up onto your hands and bring your hips forward.
- Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
- Push back up but don’t lock your elbows and repeat.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
- Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
- Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
- Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
Roundhouse Kicks
You don't need to make these high - just picture your ex boss for added determination.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Calves
- Stand in a comfortable position with knees slightly bent, one foot forward, at a distance a little wider than shoulder width.
- Twist your body and simultaneously lift your back leg so that it rotates towards your target, it should be at about hip height.
- Keeping your back (kicking) leg bent, rotate until your front leg is within close striking distance and then straighten the knee to connect with the target.
- Connect with your shin lightly, and then reverse the movement, twisting back with your hips to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors
- Stand tall holding onto a pole, wall or stationary object for support.
- Engage your abs as you swing your one leg as far out to the side and then across the stationary leg as you comfortably can.
- Don’t just let gravity pull the leg – actively use the muscles!
- Switch sides once you have completed repetitions on the first leg.
Chair Squats
No extended sitting! Just allow your glutes to touch the chair! After this you're all done!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.
- Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.
- Touch the chair with your butt then slowly rise back to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
We're not done yet!
Exercises done
of 12
Approx. time left
32:15
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