Chair Optional Workout

A FULL Body Chair Optional Workout.

I’ve received requests for Chair Workouts or exercises. In all my classes, I give options for everyone for each exercise but I understand, it can be intimidating. There is nothing wrong with modifications. They are set up for you to move to where you are while trying to get to where you want to go. The move is still just as effective and challenging. It’s just available at another option.

Bible and Bootcamps workout have a key message and Scripture. This 25-minute Chair Option workout is “Have Hope”, and our verse is Romans 5:1-5. Your current circumstances may leave you feeling hopeless or watching what is going around this world may give you fear. Jesus has overcome fear, despair, disaster and we can place our trust, and hope that something better is coming because Jesus is our hope. We live with expectancy that better is coming and that outlook can help us get through anything this world may bring.

Therefore, since we have been justified through faith, we have peace with God through our Lord Jesus Christ, through whom we have gained access by faith into this grace in which we now stand. And we boast in the hope of the glory of God. Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us. Romans 5:1-5

I tell all of my clients I began my pushup journey on the wall. When I was 100 pounds heavier, it was uncomfortable to put the weight on my wrist. I started on the wall. Move my way down until I was doing pushups on my wrist. The pushup was just as challenging on the wall as it was on the floor, but it was just at the ability of my body at the time.

Don’t be discouraged if you are doing an exercise at another option. Every expert started as a beginner and whatever you are doing today is more than you did yesterday. That’s what matters. I will be working on more Workout Videos that make it more comfortable for everyone and working on a foundational program to help you with common muscle imbalances that prevent you from moving at your full capability. Let me know in the comments anything specifically you want me to cover. Movement is for all ages, bodies, and abilities and everything has options-take them. Grab a chair, stool, or couch will even work. Please keep an open mind, and let’s start today’s workout!

Push-up Progression Tutorial 

This workout is meant to challenge your strength, core, and endurance with chair option exercises. High Intensity does not mean jumping, so choose what feels right in your body. We reflect over Bible verses while we move.


► EQUIPMENT: Chair or Dumbbells/Resistance Bands optional

► INSTRUCTIONS: Follow along with the video above. I’ll coach you through all 7 Low Impact High-Intensity exercises and offer form cues. Choose whichever variation works for you. 7 Optional Chair Exercises Side Steps, Side Lunges, Clamshells, Mountain Climbers, Hinges, Knee Crunch, and  Squat & Praise It looks like this:

✔️ 7 Chair Exercises ✔️ 30 Seconds of Work per exercise, 15 Seconds Rest Between Exercises



How do you want to work out?

I am always trying to add new workouts that will benefit your life and add the Word and Movement to your day. If you have any suggestions please let me know.


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