Upper Body + Core Workout With Chair and Dumbbells | Home Strength Training for Toned Arms & Abs

Описание: Upper Body + Core Workout With Chair and Dumbbells | Home Strength Training for Toned Arms & Abs



This upper body and core workout using a chair and dumbbells is designed to tone your arms, strengthen your shoulders and chest, and build a powerful core — all from home with minimal equipment.
Perfect for beginners, intermediate, and advanced fitness levels, this routine targets the shoulders, chest, biceps, triceps, back, obliques, and lower core through controlled, time-efficient movements.

Whether you’re looking to build strength, sculpt lean muscle, or stay consistent with your home fitness routine, this follow-along chair workout gives you a full upper body and core challenge with clear pacing, proper rest times, and safe instructions.

Includes warm-up, full guided workout, and cooldown.

Equipment Needed: Chair + Dumbbells
Training Style: Home strength training, low impact, guided tempo
Benefits: Upper body toning, core strength, stability, posture improvement, endurance

FULL WORKOUT BREAKDOWN

Warm-Up (Bodyweight)
1. Arm Circles — 10 reps each side
2. Push-Up “Don’t Walk Dog” — 10 reps
3. Shoulder Rolls — 10 reps each side
4. Jumping Jacks — 35 sec



Workout
1. Seated Shoulder Press — 10 reps | Rest 35s
2. Chair Assist Narrow Grip Chest Press — 10 reps | Rest 35s
3. Seated Reverse Flyes — 10 reps | Rest 25s
4. Seated Bicep Curl — 10 reps | Rest 25s
5. Inclined Push-Up — 10 reps | Rest 20s
6. Frontal to Lateral Raises — 10 reps | Rest 30s
7. Chair Assist Single Arm Kickback — 10 reps each side | Rest 30s
8. Decline Plank Shoulder Taps — 20 reps | Rest 25s
9. Chair Russian Twist — 20 reps | Rest 20s
10. Bus Driver — 10 reps | Rest 25s
11. Chair Assist Chest Flyes — 10 reps



Cooldown
1. Chest Stretch — 25 sec each
2. Cross-Body Arm Stretch — 25 sec each
3. Triceps Stretch — 25 sec


Disclosure: Always consult a doctor before beginning any exercise program.



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