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.


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

Share your thoughts