Dare to Conquer the Chair

I did this workout last night and it's a killer! You can break it up and just do the strength or add the 10 min AMRAPs to get in a full hour of high intensity challenge. See video below for exercise demo.

Here's the break down of the workout.

Equipment: Chair, timer, Dumbbell and a mat is optional


1st Part is strength:   Set your timer for 9 rounds. One minute of work and 20 seconds rest.

1. Round Kick Reverse Lunge Right Leg
2. Round Kick Reverse Lunge Left Leg

3. Single leg Chair dips alternating legs
4. Elevated Pushup with knee drives  focus on keeping your core tight

5. Single Right Leg Squat - come down slow and controlled with barely any weight in the chair
6. Single Left Leg Squat

7. Right arm Row with Left leg raise  squeeze shoulder blade into spine, squeeze your glute when you lift      your leg
8. Left arm Row with Right leg raise

9. Elevated leg sit up



2nd Part AMRAP Cardio:  Set your timer for 10 minutes. Do as many rounds as possible of the following:

10 reps:  Burpee with pushup
               Floor touch jumping jacks
               Mt Climbers
              Tuck Jumps
              plank Jumps
              Squat Jumps


Repeat the Strength and AMRAP once again, for an hour workout!   If you want to shorten the workout and focus more on strength, do two rounds of the strength part. The AMRAP can be done solo as well if you are looking for a quick, intense burst of cardio.

Balls to the Walls 30 Minute Workout

This workout can be done almost anywhere. All you need is a wall, ball and timer. I'm using an 8 lb medicine ball in my workout today, obviously the lighter the ball the easier, so pick a weight that's challenging. Good luck and let me know how it went! 

Equipment: Open Wall Space, Medicine Ball and Timer

Set your timer for 6 rounds. 50 seconds of work and 10 seconds rest

Complete 3 rounds.

Warm up  5-10 minutes

1. Wall Ball Shots   Squat and toss medicine ball, catch it on your way down

2. Wall Knee Tucks  Abs tight- alternate drawing knee to chest

3. Wall Sit   Squeezing medicine ball between your knees

4. Hand Stand use wall for balance  or Wall Walk ups

5. Wall Glute Press - keep hips lifted and glutes tight

6. Medicine Ball Burpee Pushup Toss

Cool Down and Stretch after your 3rd round

See Video Below for Exercises