15 MIN CHAIR WORKOUT – Extreme Full Body Training / Nothing for Beginners | Pamela Reif

If You are bored normal exercises You can try training with chair. This training is extreme and affect for abs, core strenght, arm and back muscle, chest, glutes, outer and inner thighs and Your cardio. You need have only 15 minutes and chair. These exerises are: Leg lift- around the chair- 30 seconds, Crunch right/ left- 30 seconds, Cross plank- 30 seconds, Up and down plank- 30 seconds, Sitting bicycle crunch- 30 seconds, Sitting clap crunch- 30 seconds, Booty lift- 30 seconds, Push ups- 30 seconds, Mountain climber- 30 seconds, Dips- 30 seconds, Spider plank- 30 seconds, Cross plank- 30 seconds, Plank- 30 seconds, Booty half- moon right and left- after 30 seconds, Plank- 30 seconds. Now You do 30 seconds break. Next You do Inner leg lift right- 30 seconds, Outer leg lift left- 30 seconds, Crunch w/ elevated feet- 30 seconds, Inner leg lift left- 30 seconds, Outer leg lift right- 30 seconds, Crunch w/ elevated feet- 30 seconds, Side plank pull right- 30 seconds, Side plank rotation right- 30 seconds, Side plank pull right- 30 seconds, Side plank pull left- 30 seconds, Side plank rotation left, Side plank pull left- 30 seconds, Crunch right left/ right- 30 seconds, Leg lift around the chair- 30 seconds.