How to:

1. Sit on the middle of the chair with your spine straight and tall and feet planted flat on the ground, shoulder-width apart.
2. Place fingertips behind your head, elbows pointing out to the sides.
3. Shift your weight to the left leg, crunching your abdomen towards the right side and bringing your right knee up toward your right elbow.
4. Lower your right leg and return to the starting position.
5. Switch sides, bringing your left leg to your left elbow. That’s one rep.

How to:

1. Start in a plank position, with hands planted about shoulder-width apart on the seat of the chair. Back should be flat, abs engaged, and head/neck in alignment with spine.
2. Pull your right knee into your chest as far and quickly as you can.
3. Switch legs, bringing your right knee back to the ground and pulling the left knee in. That’s one rep.
4. Continue alternating, keeping your ankles, hips and shoulders in alignment. Run your knees in and out as far and as fast as you can while remaining stable on the chair.

Pro tip: If you experience wrist pain in a plank position, it might be due to tightness in your wrists. Instead of planting your hands on top of the seat, try grasping the sides. This position reduces the backward bend of your wrists compared to a typical chair plank.

How to:

1. Sit on the middle of the chair with your spine straight and tall and feet planted flat on the ground, hip-width apart. Crossing your arms, place your palms on the front of the opposite shoulder.
2. Lean your upper back toward the back of the chair while maintaining a flat back/neutral spine position.
3. Once your upper back touches the backrest of the chair, engage your core and maintain a flat back to return to the upright, starting position. That’s 1 rep.

Pro tip: Do this movement slowly to feel your core muscles working hard to resist gravity.

How to:

1. Sit on the middle of the chair with your spine straight and tall and feet planted flat on the ground, shoulder-width apart. Raise both arms above your head, fingers pointed to the sky.
2. Lower your left hand down and bring your right foot up to meet it halfway, parallel to the ground. Tap the inside of your right foot.
3. Return to starting position and repeat motion with your right hand and left foot. That’s one rep.

How to:

1. Sit towards the edge of the chair with your spine straight and tall, away from the back of the chair, and feet planted flat on the ground, shoulder-width apart.
2. Keep your right foot planted and extend your left leg out straight to the side, toes pointed.
3. Extend arms straight and lean forward slightly, reaching your left arm to inside of right foot, raising your right arm up behind body, twisting through torso.
4. Quickly switch sides. That’s 1 rep.

Pro Tip: The quicker you perform this move, the more your heart rate will go up. (Same with the two exercises below.)

How to:

1. Sit on the middle of the chair with your spine straight and tall and feet planted flat on the ground, shoulder-width apart. Bring both arms up and make fists in front of your face.
2. Twist to your right and extend your left arm out in front of you as you twist.
3. Pull your left elbow back, returning to starting position.
4. Repeat the motion with the right arm. That’s one rep.

Pro tip: Play with tempo here! Try throwing a few fast punches, then alternate with slower ones in between.

How to:

1. Sit on the middle of the chair with your spine straight and tall and feet planted flat on the ground, shoulder-width apart. Bring both arms up and make fists in front of your face.
2. Twist to your right and kick your right leg forward, flexing through your heel while simultaneously punching with your left arm.
3. Return your right leg and left arm to starting position.
4. Quickly switch sides. That’s 1 rep.

Pro tip: Every time you kick your legs, pull your abs deeper toward your spine.

How to:

1. Stand with your feet hip-width apart behind the chair, holding onto the back with one or both hands.
2. Extend your right leg behind you as far as possible while maintaining a flat back and neutral pelvic position (a.k.a. not letting your hips tilt too far forward).
3. Squeeze your glutes as you reach the top of the move, and hold for two seconds, then lower your leg back down to the floor. That’s one rep.
4. Complete all reps on one side, then switch sides.

How to:

1. Stand about two feet in front of the chair, facing away from it, with your feet planted hip-width apart.
2. Lift one foot and place the top of it on the seat of the chair, with your toes tucked (as pictured) or untucked. Adjust your front foot as needed, so you feel balanced and stable.
3. Slowly bend your front knee and lower your hips toward the floor, keeping your chest up and your back straight. Your back knee should drop straight down, aiming to gently tap the floor.
4. Driving through your left heel and keeping your core engaged, stand back up to starting position. That’s 1 rep.
5. Complete all reps on one side, then switch sides.

Pro tip: The front leg should be far enough forward that when you squat, your knee doesn’t extend past your toes.

How to:

1. Sit towards the edge of the chair with your spine straight and tall, away from the back of the chair, and feet planted together, flat on the ground. Raise your arms up to make a goalpost.
2. Close your arms and bring your elbows close together (your thumbs should be right at your nose).
3. Step your feet out to the sides in a jumping jack motion while opening your arms to the sides. Your arms will now be in the goalpost position.
4. Squeeze your shoulder blades together while also squeezing your glute muscles to return to starting position. That’s one rep.

Pro tip: The quicker you perform this move, the more your heart rate will go up!

How to:

1. Stand about a foot behind your chair with your left leg closest to the back of the chair.
2. Rest your left hand on the top of the chair and keep your right hand on your waist.
3. Raise your right leg out to the side as high as possible and hold. Circle your leg clockwise, moving from the hip. That’s one rep.
4. Complete all reps on one side, then switch sides.

How to:

1. Sit towards the edge of the chair with your spine straight and tall, away from the back of the chair, and feet planted together, flat on the ground.
2. With hands clasped in front of chest, lift the left foot off the floor and extend in front of you. Press into the right foot to lift the hips off the seat, rising up to standing, keeping the standing leg slightly bent.
3. Slowly lower your bum back to the chair. That’s one rep.
4. Complete all reps on one side, then repeat on the opposite leg.

Pro tip: Extend arms in front of you for balance.

How to:

1. Stand tall with your feet shoulder-width apart and back facing your chair, heels close to the chair legs.
2. Brace your core, shift your weight into your heels as you push your hips back and bend your knees to lower into a squat. Lower your butt to the chair without sitting on it and clasp your hands together to make a fist on the way down.
3. Pause at the bottom of the squat, and drive through your heels to stand, squeezing your glutes at the top. That’s one rep.

How to:

1. Sit towards the edge of the chair with your spine straight and tall, away from the back of the chair, and feet planted flat on the ground, hip-width apart.
2. Hold one dumbbell in each hand by your sides, palms facing in.
3. Slowly curl the dumbbells toward your shoulders while rotating the palms of your hands until they are facing you. Your elbows should move only slightly as you rotate the palms of the hands throughout the movement.
4. Hold for a count of one at the top.
5. Lower the dumbbells back down to the starting position. That’s one rep.

How to:

1. Sit towards the edge of the chair with your spine straight and tall, away from the back of the chair, and feet planted flat on the ground, hip-width apart.
2. Hold a dumbbell in each hand with your palms facing each other.
3. Hinge forward at the hips so your back is flat and parallel to the ground (or as close to parallel as possible).
4. Extend your arms toward the ground without touching it and hold the dumbbells near your ankles.
5. Row the dumbbells toward the sides of your rib cage, squeezing your shoulder blades together. Make sure you don’t arch your back and keep your neck aligned with your back.
6. Hold at the top for one second.
7. Slowly lower the dumbbells back to the starting position. That’s 1 rep.

How to:

1. Sit towards the edge of the chair with your spine straight and tall, away from the back of the chair, and feet planted flat on the ground, hip-width apart. Hold a dumbbell in each hand at chest level with your palms facing you.
2. Press the dumbbells overhead while rotating your hands 180 degrees until your palms are facing forward. Press the weight overhead until you have straight arms, keeping your shoulders away from your ears.
3. Lower with control as you reverse the movement back to starting position. That’s 1 rep.

How to:

1. Place your hands on the seat of the chair with arms extended and shoulder-width apart, facing the back of the chair.
2. Walk your feet back until you are in a plank position. Your abs engaged, and head in alignment with spine and hips.
3. Bend the elbows and lower your body until the elbows are at 90 degrees.
4. Push up to the starting position. That’s one rep.

How to:

1. Sit on the edge of your chair with your spine straight and tall and feet flat on the ground, shoulder-width apart.
2. Grip the seat at the front edge of the chair. Scoot forward until you are off of the chair and only supported only by your arms
3. Keeping your back flat and your core engaged, slowly bend your elbows to lower your body. Stop when your arms are parallel to the floor.
4. Reverse the move by pushing yourself back up to the starting position. That’s one rep.

Pro tip: You can keep your legs bent and feet flat on the floor, or extend your legs so your weight is on your heels.

How to:

1. Start in a decline plank position with the toes resting on the seat of the chair and hands on the floor. Your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.
2. Walk your hands back toward the legs of the chair, keeping the legs straight so your body is in an upside down V position.
3. Walk hands back out returning to plank position. That’s one rep.

How to:

1. Sit towards the edge of the chair with your spine straight and tall, away from the back of the chair, and feet planted flat on the ground, shoulder-width apart.
2. Place your fingertips behind your head, elbows pointing out to the sides.
3. Raise your left leg off the floor and bring your right elbow toward your left knee by twisting your torso.
4. Touch your right elbow to the left knee if you can and squeeze your obliques while you are rotating and crunching.
5. Lower your left leg and and right elbow back, return to the starting position.
6. Repeat on the opposite side, bringing your right leg to your left elbow. That’s one rep. Repeat alternating sides.