20 MIN INTENSE FULL BODY – At Home Chair/Bench Workout (Low Impact)

TopShop · May 29, 2024

20 MIN INTENSE FULL BODY – At Home Chair/Bench Workout (Low Impact)

By TopShop Bodyweight Workouts 20 min chair workout, 20 min full body, 20 min full body chair workout, 20 min low impact full body workout, bench workout, bench workout at home, chair workout, chair workout at home, chair workouts, full body chair workout, full body chair workout at home, Full Body Workout, home workout, intense full body training, intense full body workout, low impact full body workout, low impact training, low impact training at home, madfit full body, no equipment full body 25 Comments

Video Transcript

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hello everybody welcome back i hope you guys are all doing well today today we’re doing a 20 minute workout it is a full body workout and for each of the exercises today you will need a bench a table or a chair if you are at home grab a dining room chair anything will work just make sure it is of appropriate height but all the exercises today we will be using this bench table or chair whatever you have access to today’s workout is a low impact workout there’s no jumping it’s apartment friendly you don’t need any other equipment besides this yourself and a little bit of space the way that this workout is structured is we are going to be doing 10 different exercises 45 seconds on 15 seconds off and we’re going to do two rounds so just make sure that you can see your screen so you can follow along with me and without further ado let’s get to it [Music] all right guys first exercise you’re going to place your hands on your chair or table whatever you’re using and you’re going to do cross knee to elbows like so engaging those abs here we go keep that body in a nice straight line [Music] get those knees up [Music] [Music] it’s [Music] oh nice one okay next up you are placing your hands facing this way on your chair or table you’re going to do a tricep dip you can do this with your knees bent or straight or you’re going to get down and then keep the leg up other leg keeping that core nice and tight down and up if you’re doing this with your knees bent you’re going down and still kicking keeping that core engaged it’s going to make it a little bit easier for you [Music] take me [Music] [Music] all right next up we’re coming on the ground our feet are going to come up on our bench we are doing one leg at a time we’re going to do one leg glute bridges so place that heel on the bench and press those hips up to the sky [Music] [Music] so [Music] good all right 15 second rest we’re going to do the other leg make sure your knees at a nice 90 degree angle you’re pressing those hips as high as they can go squeezing that glute at the top just barely allowing that booty to touch the floor before you spring right back up so [Music] good all right we’re gonna flip over we’re gonna come into a plank position and your toes are going to come up on your chair or whatever you’re using you’re going to keep your body in a nice straight line nice and strong with the upper body keeping that core tight dropping one leg at a time and bringing it back up uh uh oh good all right next up one leg for 45 seconds you’re going to sit down almost like a practice pistol squat stand it up step forward into a lunge and back down so staying on one leg coming forward pushing off and sitting down so press through that heel as you stand up [Music] okay 15 second rest we’re gonna do the other leg so i was using my left leg now i’m using my right leg this leg does not move find that good spot where you’re in a 90 degree angle press up stays there toes just stay on the ground and that supporting leg doesn’t move make sure your knees are going over your toes and those lunges good all right coming down on our backs we are doing some more glute bridges so you’re gonna do a regular glute bridge this time two feet around the bench at the top open squeeze those side glutes and down [Music] [Music] just barely touch the booty at the bottom before you spring right back up oh [Music] good all right you’re going to stay in this position you’re going to put as much of your legs on your chair or bench whatever you’re using as possible and you’re going to do some sit-ups we’re just going to do straight crunches but what i want you to focus on is getting those shoulder blades off the floor pressing that back into the floor and controlling on the way you say down sorry [Music] good all right guys last exercise we’re going to do some slow push-ups you’re going to go slow on the way down hands are on the bench slow on the way down and spring back up here we go if you’re using like a dining room chair you can have your hands right on the edges and hold the edge of the chair [Music] [Music] good all right guys that was our first round we’re gonna go into round number two starting off with those cross knee to elbows keeping the body in a nice straight line bring those knees up you’re really going to feel this in your lower abs here we go [Music] spending time [Music] [Music] good all right going into our tricep dips with our kicks when you’re doing these kicks i want you to focus on keeping your hips as high as possible not allowing your hips to contract or sit down into your shoulders everything stays nice and strong [Music] [Music] [Music] [Music] degree angle with your leg press up squeeze and lower [Music] don’t you worry [Music] [Music] good all right 15 second breath we’re going to do the other leg [Music] get those hips [Music] even greater [Music] i know higher [Music] flipping over into a plank [Music] dropping those toes keeping that body in a nice straight line [Music] [Music] [Music] is [Music] [Applause] good all right next up we’re doing our pistol down into a lunge and sitting back down one leg for 45 seconds [Music] really push through that supporting heel [Music] [Music] so [Music] [Music] good 15 second rest we’re gonna do the other leg [Music] stop looking your way um that glute as you stand up and squeeze and then come down to your lungs [Music] [Music] [Music] with our abduction at the top both feet on your chair or bench [Music] thank you [Music] really make sure you’re squeezing those glutes as you open those knees [Music] to hold that squeeze in your glutes for as long as possible before you slightly tap the booty on the floor and bring it back up [Music] [Music] [Applause] so move your body a little [Music] keeping that neck nice and long looking up [Music] [Music] reach those fingertips as far as they can go [Music] [Music] [Music] [Music] good all right last exercise guys is our slow push-ups slow on the way down and fast on the way up let’s go last 45 seconds [Music] huh uh [Music] great job guys that’s it i absolutely love how great of a workout you can get with just body weight and something as simple as a chair something that pretty much everyone has access to inside their homes no equipment i really hope you guys enjoyed this style of workout if you did let me know by giving this video a thumbs up and also by letting me know in the comments down below i really truly appreciate all of your feedback and i also just want to take a few quick seconds to say a massive thank you so much for all of your love and support sorry it makes me a little bit emotional um i’m truly so appreciative of all of your love and support especially lately we are almost at 3 million subscribers on this youtube channel and you guys seriously blew my mind i have the most amazing group of people that are surrounding me here on the internet you guys are such an amazing community you guys are so supportive not just towards me but towards each other in the comments i see you guys motivating each other all the time and it truly truly warms my heart so i just wanted to say a huge thank you so much i love you guys so much and i’m so excited to be here i’m so excited to bring you guys even more content and other big things in the future so yeah i just wanted to say thank you before i let you guys go i hope you guys have a wonderful day if you’re new here hit that subscribe button and turn on your post notifications so you don’t miss another workout from me and i will see you guys very soon bye [Music] [Music] you

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Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.

Essential Bodyweight Exercises

Push-Ups

Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.

Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.

Squats

Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.

Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
Jump Squat: Add a jump at the end of each squat for an extra cardio boost.

Lunges

Lunges are great for working your legs and improving balance and stability.

Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.

Planks

Planks are a core-strengthening exercise that also engages your shoulders and glutes.

Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.

Bodyweight Workout Routine

Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:

Warm-Up: 5 minutes of light jogging or jumping jacks.
Push-Ups: 3 sets of 15 reps.
Bodyweight Squats: 3 sets of 20 reps.
Forward Lunges: 3 sets of 15 reps per leg.
Forearm Plank: 3 sets of 1-minute hold.
Cool Down: 5 minutes of stretching.

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20 MIN INTENSE FULL BODY – At Home Chair/Bench Workout (Low Impact)