Dining Chair Challenge

Here’s what to do:

1. Sit-to-Stand (Chair Squats)
Sit down on the chair, then stand back up.
Keep your chest proud and push through your heels.
Do 15 reps.

2. Tricep Dips
Sit on the edge of the chair, hands next to hips.
Slide your bum off the chair and bend your elbows to lower down, then push back up.
Do 12 reps. (Bend knees to make it easier, straighten them to make it harder!)

3. Seated Knee Lifts
Sit tall, hands holding the sides of the chair.
Lift one knee up towards your chest, then lower and swap sides.
Go for 30 seconds.

4. Incline Push-Ups
Hands on the seat of the chair, body in a straight line.
Lower your chest towards the chair, then push back up.
Do 12 reps.

5. Step-Ups
Step one foot onto the chair, push up through your heel, then step back down and swap sides.
Do 10 reps each leg. (Hold onto something if you need for balance!)

Bonus Finisher:
Chair Plank Hold — Hands (or elbows) on the seat, body straight and strong.
Hold for 30 seconds. (Or as long as you can!)

That's it!
Fast, fun, and totally do-able in your lounge, kitchen, or even while the kids are snacking.

Want a little extra? Repeat the whole thing 2–3 times if you’re feeling good!

You've got this!