Chair Challenge

The Chair Challenge – your 20 minute daily workout that will get your heart pumping, thighs talking and triceps toned. The challenge involves a repeat of 4 different exercises, all performed using a chair, whilst in the comfort of your own home. You are aiming to complete this everyday for 20 days…

You will complete 4 Exercises – Step ups, Mountain Climbers, Squats and Tricep Dips, one after the other, without stopping. After all 4 are complete you will then rest for 20 seconds. Following the 20 second break you will then repeat all 4 exercises again but for a different length of time.

The Timings: – 60, 50, 40, 30, 20, 10

60 seconds Step Ups, 60 secs Mountain Climbers, 60 secs Squats, 60 secs Tricep Dips, 20 second break

50 seconds Step Ups, 50 secs Mountain Climbers, 50 secs Squats, 50 secs Tricep Dips, 20 second break

40 seconds Step Ups, 40 secs Mountain Climbers, 40 secs Squats, 40 secs Tricep Dips, 20 second break

30 seconds Step Ups, 30 secs Mountain Climbers, 30 secs Squats, 30 secs Tricep Dips, 20 second break

20 seconds Step Ups, 20 secs Mountain Climbers, 20 secs Squats, 20 secs Tricep Dips, 20 second break

10 seconds Step Ups, 10 secs Mountain Climbers, 10 secs Squats, 10 secs Tricep Dips, Finish


To ensure you notice a difference at the end of the 20 days, it is important that you work as hard as you can throughout each exercise. Why not try and count how many dips you do for each section for example and try and beat it the next day.

Before starting the chair challenge ensure you complete a warm up first. It only needs to be 5-10minutes and can be as simple as marching/jogging on the spot or skipping (with or without a rope).

Please be aware by performing any fitness exercises, you are performing them at your own risk.  The Proof is Not in the Pudding or Lorna Catchpole will not be responsible or liable for any injury or harm you sustain as a result of this video.  To reduce and avoid injury, you should check with your doctor before beginning any fitness programme.

Please comment below on how you are getting on or with any questions about the exercises.

Enjoy x

Lorna Catchpole

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