Chair Strength Burst
A session made for outside, in a park or on a path.
The workout
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Chair Tricep Dip
3 × 12 reps · 20 s rest
Hands on the chair edge, legs extended, lower your body by bending the elbows then press back up.
Easier: Keep knees bent to reduce load
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Bench Incline Push-Up
3 × 12 reps · 20 s rest
Hands on the bench edge, body in a straight line, lower chest toward the bench and press back up.
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Chair-Supported Bulgarian Squat
3 × 10 reps each side · 20 s rest
Rest the top of one foot on the chair behind you and lower into a lunge on the standing leg.
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Bench Step-Up Power
3 × 10 reps each side · 20 s rest
Step fully onto the bench, driving through the heel to stand tall before stepping back down.
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 strength workouts
Also in: Chair workouts · Short workouts, 15 minutes or less