Full Body Workout with a chair or bench (not for beginners)

Pamela Reif

For this 15 min extreme Full Body Workout you don’t need any specific gym equimpment. All you need is a chair or a bench. Instead of training a couple muscles per workout four or five days a week, you can train every muscle group per workout on just two or three days week. And you can still achieve great results when you combine a smart diet with your full body workouts.

Benefits of Fullbody Workouts

A fullbody Workout is fantastic because you can train multiple muscles in a short time period. This makes your training more efficient. Thats perfect, if you have got a crazy busy schedule and not a lot of time to train every day. Or if you missed a workout.

One of the biggest benefits is the fact the a fullbody workout gives you more recovery time between workouts on a three day split. So you had a hard workout, take a full rest day, and come back ready for more.

Do you like soccer, surfing, running, cycling, or basketball, more than lifting weights? You would probably rather be doingt that ? However, fully bodyworkouts can help you improve your performance, speed, agilty and felxibility. Try fullbody workouts just two or three days a week, combined with your other activities and see the results.

With fullbody workouts you typically train at a slightly higher intensity level than split training that helps you burn extra calories and fat.

If you took a month or more off of weight lifting you will start lose strength and muscle gains.Fullbody workouts, just two or three times a week will challenge your muscles enough to help you maintain your strength and muscles. You do not have to give up your gains, even if you are tranining less than usual.


  1. Leg lift around the chair
  2. Crunch right/left
  3. Cross plank
  4. Up & down plank
  5. Sitting bicycle crunch
  6. Sitting clap crunch
  7. Booty lift
  8. Push Ups
  9. Mountain Climber
  10. Dips
  11. Spider Plank
  12. Cross plank
  13. Plank
  14. Booty half-moon right
  15. Booty half-moon left
  16. Plank
  17. Rest
  18. Inner leg lift right
  19. Outer leg lift left
  20. Crunch with elevated feet
  21. Inner leg lift left
  22. Outer leg lift right
  23. Crunch with elevated feet
  24. Side plank pull right
  25. Side plank rotation right
  26. Side plank pull right
  27. Side plank pull left
  28. Side plank rotation left
  29. Side plank pull left
  30. Crunch right/left
  31. Leg lift around the chair

Training Goals:

  • Abs
  • Core
  • Arms
  • Back
  • Chest
  • inner and outer tighs


  • Keep your head, back and butt in a straight line
  • Engage your core and glutes
  • Avoid a hallow back

Equipment: Chair/Bench & Mat

We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

If you have any questions, wishes or suggestions, feel free to contact us.

What do you think?