Looking to squeeze in a workout but feeling like you’re running low on time? We know the feeling all too well. Meet Angelique van den Linde – Fitfluencer, Legallyfit trainer, lawyer and mom of two. She’s got the ultimate routine for those jam-packed days. In just 15 minutes, she’s about to whip you into shape using nothing more than an office chair and a resistant band (heck, even tights could do the trick!). Yup, no need for fancy equipment and marathon gym sessions – with Angelique’s knack for transforming everyday items into workout tools, you’ll feel like you just stepped out of a gym class without ever leaving home (or the office for that matter).
Equipment: Chair and resistant band/tights
Time: 15 Minutes
How It Works
Start with a warm-up which consists of butt kicks, hamstring curls, toe taps, mountain climbers and a few stretches to get you going for the full workout. Trainer tip: remember to keep those knees soft throughout the workout. The routine consists of 3 different workouts of 3 sets each.
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Resistance Band Workout
3 Sets | 10 Reps Each
Bicep Curls
To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends and arms at sides. Bend elbows, bringing hands up in front of shoulders slowly and with control. (Upper arm and wrist should stay still; only forearm should move.) Pause, and lower down slowly all the way to the bottom.
Tip: if it’s too easy, the band is too light or too long, make it a bit shorter to really feel the burn.
Lateral Raise Into Tricep Kickback
To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends, and arms at sides. Raise arms outward to the sides until parallel to the floor. From here, take your arms back and pulse upwards, engage core and straighten elbows so hands push back until arms are fully extended behind body. Try and get your arms as high as possible.
READ MORE: This 10-Move Resistance Band Arm Workout Is No Joke
Chair Workout
3 Sets | 10 Reps Each
Chair Runs
Place a chair in front of you and position your hands on the chair in a mountain climber position, with your body in a straight line and avoiding arching your back. Drive your knees up toward your chest in a running motion while maintaining a steady pace according to your fitness level.
Tip: Ensure the chair remains stationary; if it moves, readjust your body position to maintain stability.
Chair Jumps
With a chair in front of you, place both hands on the chair and perform consecutive jumps in and out, maintaining a consistent rhythm. Focus on landing softly to reduce impact on your joints while maximising muscle engagement.
Narrow Squat
Start with your feet hip-distance apart and hold onto the chair. Lower your body into a squat position while keeping your chest upright and knees aligned with your toes. Focus on engaging your leg muscles as you lower and rise back up to the starting position.
Wide Leg Squat
Begin by placing one foot on the chair and stepping to the side with a wide step. Slowly lower your body into a squat position, ensuring your knees are aligned with your toes. Touch the floor and hold briefly before lifting your heel to engage your calf muscles. Alternate sides.
Cardio Workout
3 Sets | 10 Reps Each
Mountain Climbers
Assume a pushup position with your arms completely straight. Lift your right foot off the floor and slowly raise right knee toward your elbow, lower and then raise your left knee to your elbow. That’s one rep.
Burpees
Start in a standing position, squat down and place your hands on the floor. Jump your feet back into a plank position, perform a pushup, jump your feet forward toward your hands. Finally, jump into the air with your arms raised overhead.
Squat Jumps
Start by standing with your feet shoulder-width apart. Lower into a squat position, then explosively jump upward while extending your arms overhead. Land softly back into the squat position and immediately transition into the next repetition. Focus on maintaining proper form and control throughout the movement. That’s one rep.
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