Chair-Powered Core Beast
A hard session for a day you have energy to spend.
The workout
-
Bench Elevated Plank Drive
4 × 40 s · 25 s rest
Hands on bench, body in a straight line, brace core hard and hold without sagging hips.
Easier: Drop to knees on the floor to reduce load.
-
Chair Leg Raise Crunch
4 × 15 reps · 20 s rest
Sit tall on chair edge, hands gripping seat, lift knees to chest squeezing lower abs then extend slowly.
-
Bodyweight Weighted Sit-Up Push
4 × 20 reps · 25 s rest
Lie flat, anchor feet under chair, sit up explosively then lower with control.
-
Bench Decline Mountain Sprint
4 × 30 s · 20 s rest
Feet on bench, hands on floor, drive knees to chest rapidly in a plank sprint.
-
Chair Russian Twist Power
4 × 20 reps · 20 s rest
Sit on floor, feet elevated on chair, twist torso side to side tapping floor with hands.
-
Bodyweight Hollow Rock Blast
4 × 30 s · 25 s rest
Lie flat, arms and legs extended, rock body while maintaining hollow shape and tight core.
-
Chair Plank Shoulder Tap Fire
4 × 20 reps · 20 s rest
Hands on chair seat in plank, tap opposite shoulder alternating while keeping hips still.
Want it different today?
In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.
More core workouts
Also in: Chair workouts