The popularity of training at home is growing even more as it is easy and time saving.

At home, you can take care of your own condition in many ways, especially when utilizing all kinds of home training equipment.

Even when training at home, the body and mind long for variety.

With this four-movement chair workout, you practice the whole body and get a great boost for home training!

  • Watch the movements for chair training in the video above.

Make movements in a row for 3-5 rounds.

Take breaks of about 30 seconds between movements.

You can take a slightly longer break between rounds until you are ready for the next round again.

Be sure to warm up and cool down around your workout!

1. Chair spot

Easier version: Stand in front of the chair.

Go to spot the seat of the chair alternately at a brisk pace.

Hit a total of 14 times.

More challenging version: Get up to stand alternately on the seat of the chair.

When rising, press the heel against the seat.

Make a movement at a controlled pace for a total of 14 climbs.

2. Pelvic lift

Easier version: Go to your back on the floor and place your feet on the chair.

Lift your hips up, squeeze your buttocks for a moment and lower your hips back down.

Make a total of 12 lifts.

More challenging version: Make lifts with one foot straight in the air.

First do 6 reps, change one leg to air and then do 6 more reps.

3. Weightlifting

Easier version: Sit in a push-up position against the chair.

Hook your elbows and lower your chest down towards the chair.

Get back up in a controlled way.

The body remains firm, in a straight line throughout the movement, ie the hips cannot fall down.

Do 12 push-ups.

More challenging version: Position yourself in a push-up position with your hands on the floor and your feet on the chair.

Hook your elbows and lower your chest down toward the floor.

Even in this body, a straight line remains throughout the movement.

Do 12 push-ups.

4. Plank

Easier version: Sit in the plank position with your hands on the floor and your feet on the chair.

Activate the muscles of the middle body by pulling the navel slightly towards the spine.

Keep a straight line on your body at all times.

Stay in the plank position for 30 to 60 seconds (set a time that suits you).

More challenging version: Position yourself in the plank position with your hands on the floor and your feet in the chair.

Activate the muscles of the middle body by pulling the navel slightly towards the spine.

Spot the floor alternately on the sides of the chair at a controlled pace.

Make a movement for 30 to 60 seconds (set a time that suits you).

Nice workout with a chair!

Once a week, Sohvi Ollila, an exercise instructor and well-being coach who maintains a column on Ilta-Sanomat's website, gives versatile tips for movement and everyday well-being.

In her work, Sohvi helps people to get excited about exercise and realize the great results of small changes.

See also previous episodes in the series:

Do you need a more effective home workout?

Pt shows 5 movements to get the whole body trained with the handle ball

A gentle workout that speeds up your metabolism right from the morning - even 5 minutes is enough

Three Ways to Improve Your Fat Burning Exercise - A Personal Trainer Also Corrects a Pair of Common Misconceptions