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December 22, 2017

Lower Body Chair Workout #FreeWorkoutFriday

#FreeWorkoutFriday NO. 14


OH MUH-GOODNESS your legs will be SCREAMING AT YOU throughout this whole chair workout.


It is ALL ABOUT THE LEGS. I personally love working legs. If you do too, this chair workout is right down your alley.  If working legs is not your cup of tea, I still encourage you to watch the video because it is quite impressive what you get done with your bodyweight + a chair.


This is a genuinely fun and challenging bodyweight workout.  Check out the exercises and sets and reps below!


Leave me a comment if you’re going to try it!

Perform 3 sets of the following exercises.

20 Chair tap squat jumps >> tap the chair lightly with your booty and proceed to jump as high as you can.

10ea Step up lunge back >> These can be tricky but once you get the hang of it, they are GREAT. Finish one side before moving on to the next.

20 total ¼ squat step-ups >> Keep legs bent the entire time but make sure your spine stays neutral (not hunched over like quazzy moto). Alternate which leg you step up with each rep.

10ea Lateral step-up + lateral lunge >> Same as the normal step up + lunge back, but you are standing perpendicular to the chair and will perform a lateral (side) lunge instead of a reverse lunge.

20ea Chair toe taps >>  Opposite arm opposite leg movement (like running), keep the back knee soft, with good posture, tap toe lightly on the edge of the chair.

Girlfriend this is going to BURN and feel so stinkin’ good. DO IT.  Do it as well as you can, and take more rest where you need to.  Either way, get some movement in today!


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I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

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