Fitness WOD: At Home With a Chair

Today’s workout of the day features a four exercise circuit that you can do using a chair. Now, before we get started, it’s very important that you make sure you find a chair that is very stable and doesn’t move. When you are ready, please play and follow our Warrior Health & Fitness Program Director Ryan Vanderweit on this full-body workout.

Basic Chair Squat

Reps: 15

How to do it: Make sure you’re right in front of the chair, feet are just a little wider than hip-width. Feet flat, heels down, when you’re sitting back, keeping your weight in your heels and you’re going to go all the way down, chest up, touch your butt to that chair. Don’t sit down the way, squeeze, return to the starting position.

Basic Chair Push

Reps: 15

How to do it: Stand facing the chair, then bend forward to place your hands on the chair seat. Engage your core and step your feet behind you so your body forms a straight line from heels to head. Make sure your shoulders are positioned directly over your palms. From this position, perform the pushup as detailed above—simply bend your elbows out and back at a 45-degree angle, lowering your chest toward the chair. Stop when your elbows have bent to roughly 90-degrees, then press through your palms and return to the starting position.

Elevated Mountain Climbers

Reps: 15 for each leg

How to do it: Start by placing your hands on chair, shoulders right over wrists. Keep your back flat, forming a straight line from head to heels. Bring one knee up to hip height, then bring it back to starting position. Repeat, alternating legs each time.

Chair Dips

Reps: 15

How to do it: Start by having a seat on the chair and scooting your butt all the way to the edge of the chair, sit up nice and tall. Now, as you’re bending the legs, grab the side of the chair right underneath your butt, scoot yourself off the chair, put your weight in the palm of your hands, chest up. Place your weight in your heels, and you’re going to bend at the elbows, lowering your butt as low as you can go.  Drive your knees out as your lower down, and push straight through the ground to come up.