Home Workout with a Towel and a Chair

Students learn and try a full-body routine that needs only a towel and a chair, so they can work out at home without a gym. At the end, each student adjusts the routine to their level and logs it with an interval timer app or in their notebook.

How to play

1. Each student takes a towel and a sturdy chair without wheels, set against the wall; spread about 6 ft apart.
2. Teach the 8 exercises (6 min): squat to the chair, chair dips, reverse lunge sliding the foot on the towel, isometric towel row, step-ups onto the chair only if it is solid, knee tucks from plank sliding on the towel, glute bridge with feet on the chair and hamstring stretch with the towel.
3. First round, guided (8 min): 40 seconds of work and 20 seconds to switch per exercise, with the teacher coaching form.
4. Each student chooses a level for round two (easy, medium or hard) using the options on a card.
5. Second round (8 min) at their own level; afterward, they note on the card which exercise was hardest and which level they will use at home.
6. 3-minute close: towel stretching and a quick explanation of how to schedule the routine 2-3 days a week.

Rules

• The chair is always against the wall and has no wheels; if it slides, swap it.
• Use the towel for sliding only on a smooth floor, never on carpet or grass.
• On dips, keep the shoulders away from the ears and the elbows pointing back.

Variations

Adaptations

• Limited mobility: perform the routine seated with towel rows, towel presses, leg lifts and torso rotations.
• Visual impairment: describe each exercise using touch references on the chair and towel, and pair the student with a guide partner.
• Low fitness level: the student always picks the easy level and may skip a station to rest.

Learning goals

• Learn a complete strength routine that needs no facilities.
• Choose the right difficulty level for their own fitness.
• Plan independent physical activity for their free time.

Equipment for a class of 25

• towels: 25
• chairs: 25
• stopwatch: 1

Teacher tip

Test the classroom chairs ahead of time: only four-legged chairs with a firm seat are safe for dips.

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