Though chairs are mainly used for sitting, they can also be used productively and creatively to perform several fantastic exercises. When you can’t get to the gym, a chair can be a convenient way to diversify the number of exercises you can perform. You can even perform chair-based exercises outdoors, such as in your own backyard or a local park, allowing you to train outside on a beautiful day.

The following full-body, chair-based workout enhances sports performance by improving balance, building size, strengthening muscles, and boosting endurance (when incorporated in a circuit routine with minimal rest, performing supersets or doing high reps).

Equipment

• Two stable folding or regular chairs
• Timer (optional)
• Exercise mat (optional)
• Water bottle

Guidelines

• Hydrate before, during and after workouts.
• Train on non-consecutive days for adequate recovery.
• Do a dynamic upper- and lower-body warm-up (e.g., Frankenstein Walks).
• Finish with upper- and lower-body cooldown static stretches for greater flexibility and range of motion.
• Alter the exercise sequence each workout for variety and avoid staleness.
• Sets: 3
• The number of reps and rest time between sets and exercises will vary. Some exercises are timed reps.
• Choose five exercises (or combos) per workout.

The Ultimate Chair Workout

Feet-Elevated Prone and Side Planks

• With your feet atop a chair, rest your forearms on a mat or soft surface in a prone position.
• Keep your back flat, tighten your abdomen, and hold for 30-60 seconds.
• Without rest, rotate to your right side (resting on your right forearm) and raise your left hand overhead holding 30-60 seconds.
• Immediately turn to your left side (resting on your left forearm) and raise your right hand overhead holding 30-60 seconds.
• Rest 60 seconds and repeat two more times.

Step-Ups

• Place your left foot atop the chair.
• Push down and lift your right foot off the floor. Return to start position and continue for 30 seconds.
• Without rest, do Step-Ups with your right foot atop the chair for 30 seconds.
• Rest 60 seconds and repeat twice more.

This is an excellent lower body endurance-builder.

Feet-Elevated Push-Ups

• Assume a Push-Up position with your feet on the chair and the hands spaced shoulder-width apart.
• Keeping your back straight throughout, slowly lower in three seconds, pause one second, and press up in one second.
• Rest 60 seconds between sets.
• Sets/Reps: 3×10.

This move is an intense upper body size and strength-building exercise.

Upright Rows

• Assume an athletic stance and grasp the top back of the chair.
• Keep the chair close to you while pulling it up to chest level.
• Pause one second and slowly lower to the floor in five seconds.
• Rest 60 seconds between sets.
• Sets/Reps: 3×10.

Single-Leg Squats

• Hold the chair around the seat ends at chest level with your left foot airborne and the right leg slightly bent.
• Slowly lower in three seconds, pause, and return to start position in two seconds.
• Without rest, repeat with your right foot airborne/left leg slightly bent.
• Rest 60 seconds between sets.
• Sets/Reps: 3×8.

This move promotes core stability and balance, and lower- and upper-body size and strength. Your arms will burn just from holding the chair, too!

Bent-Over Rows

• Bend forward with your legs slightly bent while holding the chair around the seat ends and your arms extended.
• Pull the chair to your waist in two seconds, pause, and lower in three seconds.
• Rest 45 seconds between sets.
• Sets/Reps: 3×15-20.

Advanced version: Doing the Rows with one foot airborne is more difficult yet aids balance and core stability. The higher reps and shorter rest between sets optimizes endurance.

Parallel Bar Dips

• Place two chairs with the backs facing each other with enough room for you to stand in between.
• Hold the tops of the backs and lean slightly forward.
• Press yourself up and lower slowly in five seconds. Pause one second at the bottom, and explode up in one second.
• Rest 60 seconds between sets.
• Sets/Reps: 3×8.

Squats and Overhead Presses Combo

• Hold the seat ends of the chair at shoulder level.
• Slowly lower into a parallel Squat position in three seconds.
• Pause one second, then explosively rise and simultaneously press the chair overhead.
• Rest 60 seconds.
• Sets/Reps: 3×12.

Terrific upper and lower body combo strength and size-builder.

Curls Superset with Seated Dips

• Tightly grasp your hands around the ends of the chair seat with your arms extended below your waist.
• Slowly curl the chair up to your chest (two seconds).
• Pause and contract your biceps for one second.
• Slowly lower to start position in three seconds.
• Do five more reps, then put down the chair. Without rest, assume a seated position and place your hands at the edge of the chair seat and extend your legs.
• Press up in one second, lower in three seconds and do five more reps.
• Rest 30-45 seconds and do two more supersets to blast your arms!

Split Squats

• Use both chairs for this exercise.
• Put your right rear foot atop one chair while holding the other chair at the sides of the back at chest level.
• Slowly lower your left knee to the floor in two seconds.
• Pause one second, then rise in one second.
• Do seven more reps.
• Immediately switch foot positions on the chair and do eight reps.
• Rest 60 seconds and do two more sets.

Another upper- and lower-body size/strength builder that also advances balance and core strength.

Photo Credit: EXTREME-PHOTOGRAPHER, iStock

READ MORE:

• This Push-Up Workout Challenges Your Chest From all Angles
• Why Athletes Should Emphasize the Lowering Portion of Weight Training Movements
• Dynamic Warm-Up Exercises for a Safe, Effective Workout