• Claire Tompsett

45 mins | Strength | Intermediate

Updated: Apr 7

Make sure you read through the whole workout before you start to determine if it is right for you. Please get in touch if you have any injuries and would like some alternative exercises! If you have never trained before, it is a good idea to get doctors clearance and see a trainer first.




Essential Equipment: Chair/bench/Coffee table & Floor space

Optional Equipment: A pair of dumbbells (moderate - heavy)


THE WORKOUT - By time


Warm up 2x50s on :10s rest [6mins]

  • Inchworm - rd 2 add pushup

  • Chair squat w/ double tap

  • Kneeling Scapular arm raises

Round one: 60s each, no rest in between exercises x 3 [12 mins]

  • Plank row row tap tap (DB row)

  • Bear Squats

  • Tricep dip + toe touch

  • 60s rest

Round two: 45s x 3 [9 mins]

  • High plank chair tap

  • Back foot elevated Bulgarian split squat left (Dbs in hands)

  • Back foot elevated Bulgarian split squat right

  • 45s rest

Round three: 30s x 4 [8 mins]

  • Incline/decline pushups

  • Running start lunges w/ knee drive right (Dbs in hands)

  • Running start lunges w/ knee drive left

  • Chair high plank oblique leg taps

  • 30s


Follow along with the trainer:

This was filmed live in our private facebook group. Come join us, we have 3 sessions a day!!


OR if you would prefer to do it on your own:


THE WORKOUT - By reps


Warm up 2x 10s rest between exercises

1. 10x Inchworm - rd 2 add pushup



2. 15x Chair squat with double tap - squat down and tap bottom to a chair 2x before standing all the way up

3. 15x Kneeling Scapular arm raises



Set one: 3x no rest in between exercises, 60s rest between rounds


1. 15x Plank row row tap tap (DB row) - in high plank, row DB or hand to armpit, then push back and tap each ankle



2. 20x Bear Squats - push bottom to heels while keeping knees just off the ground


3. 15x Tricep dip + toe touch



  • 60s rest

Set two: 3x no rest between exercises, 45s rest between rounds


1. 20x High plank chair tap (per side) - make it harder- start in low plank, move to high plank, then tap the chair! make it easier - drop to knees.



2. 12x Back foot elevated Bulgarian split squat left (Dbs in hands)

3. 12x Back foot elevated Bulgarian split squat right



  • 45s rest

Set three: 4x no rest between exercises, 30s rest between rounds


1. 10x Incline/decline/floor pushups - hands on chair/bench, hands on the floor, or feet on chair/bench


2. 12x Running start lunges w/ knee drive right (Dbs in hands)


3. 12x Running start lunges w/ knee drive left



4. 10x each side - Chair high plank oblique leg taps


  • 30s rest


ENJOY



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