At Home Chair Tabata Workout

You don’t need a lot of fancy equipment to get a good workout in – just a little creativity! 

For this at-home strength workout, all you need is a pair of dumbbells and a chair. 

The Workout: Complete each exercise below for :20 seconds with a :10 second break between exercises, alternating between the two pairs of exercises. Complete entire set 4 times total, for a total of 4 minutes per pair of exercises.  

• Incline chest press
• Triceps dips

x4

• Weighted Sit to stand
• Straight leg deadlifts

x4

• Single arm Dumbbell Rows (alternate every round – right/left/right/left)
• Seated concentration curls (alternate every round – right/left/right/left)

x4

• Glute rainbow (alternate every round – right/left/right left)
• Seated knee tucks

x4

• Incline burpees
• Incline mountain climbers

x4

Exercise Library:  

Tricep Dips:

Weighted Sit to Stand:  

Straight Leg Deadlifts: 

Single Arm Dumbbell Row: 

Seated Concentration Curl:

Glute Rainbow:

Seated Knee Tucks: 

Incline Burpees:

Incline Mountain Climbers: