• Maeve Kavangh, PT

🔥 Home Workout - Chair Full Body 🔥


Here’s an effective home workout and all need is a chair, kettlebell (if you don’t have one a dumbbell or something you can safely lift) and a mat.⁣⁣

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The Workout ↙️⁣⁣⁣


Complete 3 rounds of each exercise, taking a 15 sec break after the round, then move to the next. See reps beside each exercise.⁣ ⁣⁣⁣


1️⃣ Squats x 15 reps⁣⁣

2️⃣ Single Arm Rows x 15 reps (each side)⁣⁣

3️⃣ Split Squats x 15 reps (each side)⁣⁣

4️⃣ Elevated Glute Bridges x 15 reps⁣⁣

5️⃣ Tricep Dips x 10 reps ⁣⁣

6️⃣ Knee Lifts x 10 reps (each leg)⁣⁣

7️⃣ Push Ups x 15 reps⁣⁣

8️⃣ Toe Reaches x 10 reps ⁣⁣

9️⃣ Fast Feet Taps x 30 (each leg tap count as 1)⁣⁣

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Some tips❗️⁣⁣⁣

⁣⁣⁣⁣🔹 Think core engagement & posture throughout⁣

🔹 Use a sturdy chair & support it against something if you can.⁣⁣

🔹 Squats - push though the feet as you stand then squeeze glutes.⁣⁣

⁣⁣🔹 Split Squats - Keep upper body straight, when you lower to squat position drive up through your front heel back to the starting position. ⁣⁣Leave chair out to make easier.


🔹 Single Arm Row - maintain a flat back & keep moving arm close to your side.⁣⁣

🔹 Tricep Dips - adapt by bending knees, keep back close to the chair.⁣⁣

🔹 Knee Lifts - keep wrists under shoulders & push hips up.⁣ Squeeze glutes & thighs to maintain a plank position.⁣

🔹 Push Ups - adapt by performing on the knees.⁣⁣⁣

🔹 Toe Reaches - leave your feet on the ground if you’ve any back/neck issues. ⁣

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Final tips! ⁣⁣⁣⁣

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✅ Write the exercises on a piece of paper & place where visible ⁣⁣⁣⁣⁣

✅ Equipment Ready ⁣⁣

✅ Music on ⁣⁣⁣⁣⁣

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Most importantly enjoy & please DM me if you have any queries 💪🔥⁣⁣⁣⁣⁣⁣⁣


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