Chair Exercises that You can do at Home or at Work Part 2

Hey everyone! Here are a few exercise you can do using an office chair either at work or at home. Make sure the chair is sturdy and if it has wheel push it against a wall so the back is firmly in position so as not to roll. Perform each of the exercises for 30-60 seconds depending on your fitness level with 15-30 seconds rest in between. Give it a try and let me know how you did!


1. Push Ups(Chest/Triceps/Shoulders/Core)

  • Grab the sides of your office chair.


  • Step your feet out so that your body is at an angle to the chair keeping your arms straight.


  • Start lowering your chest down to the seat of the chair.


  • Push back up to start position and repeat until time is up.

2. Upright Rows (Upper Back/Shoulder)

  • Stand behind the chair, core tight, grabbing the back rest with both hands about 3-4 inches apart. Make sure your palms face towards you.


  • Lift the chair keeping it close to your body until the top of the back rest reaches your chest.


  • Lower the chair until your arms are straight and repeat until time is up


3. Tricep Dips

  • Sitting towards the front of the chair with your core tight grab the front edge with both hands.


  • Extend your legs out in front of you and bending at the waist and knees 90 degrees.


  • Bring your body forward and begin lowering your butt towards the floor by bending at your elbows 90 degrees.


  • Once there push yourself back up until your arms are straight and repeat until time is up.

4. Knee Raise Crunch

  • Sit on the edge of the chair with your core engaged, grabbing the sides of the chair lean back slightly and extend your legs forward.


  • Lift your heels off the floor and bring your knees up towards your chest. Then reverse this movement and repeat until time is up.


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Paul O'Brien About Paul O'Brien

Former Canadian soldier now personal/group trainer at Blitz Conditioning. I believe no goal is out of reach all you have to do is TRY! Follow me on Twitter

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