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Office Chair Workout Guide

This document provides instructions for a full-body workout using only a chair and water bottle or light dumbbell. It includes exercises that target the wrists, arms, lower back, lower body, core, and upper body. The workout consists of 3 sets of exercises - stretches for the wrists and arms, lower body exercises done while sitting, and upper body exercises also performed while seated. Examples given include wrist stretches, leg lifts, inner thigh squeezes, chair squats, bicep curls, and side bends targeting the abs. Repetitions and hold times are provided for each exercise.

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sobhanparida
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15 views2 pages

Office Chair Workout Guide

This document provides instructions for a full-body workout using only a chair and water bottle or light dumbbell. It includes exercises that target the wrists, arms, lower back, lower body, core, and upper body. The workout consists of 3 sets of exercises - stretches for the wrists and arms, lower body exercises done while sitting, and upper body exercises also performed while seated. Examples given include wrist stretches, leg lifts, inner thigh squeezes, chair squats, bicep curls, and side bends targeting the abs. Repetitions and hold times are provided for each exercise.

Uploaded by

sobhanparida
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Equipment Needed

A chair and a water bottle or light-medium dumbbell.

Click on the pictures for closer look


Stretches for Your Wrists and Arms
Wrist Stretch: Extend arm in front, palm up
and grab the fingers with other hand. Gently
pull the fingers towards you to stretch the
forearm, holding for 20-30 seconds. Repeat
on the other side.
Wrist & Forearm: Press hands together in
front of chest, elbows bent and parallel to
the floor. Gently bend wrists to the right and
left for 10 reps.
Lower Back Stretch: Sit tall and place the
left arm behind left hip. Gently twist to the
left, using the right hand to deepen the
stretch, holding for 20-30 seconds.  Repeat
on the other side.
Lower Body Exercises
Hip Flexion: Sit tall with the abs in and lift
the left foot off the floor a few inches, knee
bent. Hold for 2 seconds, lower and repeat
for 16 reps.  Repeat on the other side.
Leg Extension: Sit tall with the abs in and  
extend the left leg until it's level with hip,
squeezing the quadriceps. Hold for 2
seconds, lower and repeat for 16 reps. 
Repeat on the other side.
Inner Thigh: Place towel, firm water bottle
or an empty coffee cup between the knees as
you sit up tall with the abs in.  Squeeze the
bottle or cup, release halfway and squeeze
again, completing 16 reps of slow pulses.
Chair Exercises
Chair Squat: While sitting, lift up until
your hips are just hovering over the chair,
arms out for balance.  Hold for 2-3 seconds,
stand all the way up and repeat for 16 reps.
Dips: Make sure chair is stable and place
hands next to hips. Move hips in front of
chair and bend the elbows, lowering the
body until the elbows are at 90 degrees.
Push back up and repeat for 16 reps.
One-Leg Squat:  Make sure the chair is
stable and take one foot slightly in front of
the other.  Use the hands for leverage as you
push up into a one-legged squat, hovering
just over the chair and keeping the other leg
on the floor for balance.  Lower and repeat,
only coming a few inches off the chair for
12 reps.  Repeat on the other side.
Upper Body Exercises
Front Raise to Triceps Press: Sit tall with
the abs in and hold a full water bottle in the
left hand.  Lift the bottle up to shoulder
level, pause, and then continue lifting all the
way up over the head.  When the arm is next
to the ear, bend the elbow, taking the water
bottle behind you and contracting the
triceps.  Straighten the arm and lower down,
repeating for 12 reps on each arm.
Bicep Curl: Hold water bottle in right hand
and, with abs in and spine straight, curl
bottle towards shoulder for 16 reps. Repeat
other side.
Ab Exercises
Side Bends: Hold a water bottle with both
hands and stretch it up over the head, arms
straight. Gently bend towards the left as far
as you can, contracting the abs. Come back
to center and repeat to the right. Complete
10 reps (bending to the right and left is one
rep).
Ab Twists: Hold the water bottle at chest
level and, keeping the knees and hips
forward, gently twist to the left as far as you
comfortably can, feeling the abs contract.
Twist back to center and move to the left for
a total of 10 reps. Don't force it or you may
end up with a back injury.

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