The weekend is finally here people. Start it nice and fresh with Day 13 of the 30 day fat burning home workout challenge with Svava Sigbertsdottir aka The Viking Method. Grab a chair and let’s begin

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Top celebrity trainer Svava Sigbertsdottir continues with her simple DIY alternatives by including a chair this time.

For day 13, there will be some moves you haven’t touched on before, but don’t worry, Svava will ease you into them as always. She has full confidence in you- just take your time.

There will be lunges with a twist and you can turn your chair around if you have to make it easier but still get the full benefits of feeling that burn in your core and legs.

These lunges are great for flexibility especially in the hips. Your hip flexes can be tight at times due to prolonged sitting so this move is very good for your hips. You’ll be shaking it like Shakira soon.

One legged sit downs? Sounds easy but you’re using your momentum to slowly go up and down and feel the burn in your leg- again, take your time because moving too fast will lose muscle engagement.

Tricep dips- bum out, back close to chair now, toes up, and try go as far down as possible to get real toned up.

With a neutral spine (so not arching or curving under spine) your core is slightly engaged with the right posture, so you’ll find Move 5 is great for balance.

Side note: Even if you have missed some days or you know you’re going to miss a day, don’t stop says Svava. Come back the next time and carry on with the flow still.

Time to get some muscle gains.

The Workout:

10 minutes, five moves, two sets.

Perform each of the five moves for 40 seconds, followed by 20 seconds rest.

  • Move #1 Lunge with one legged circles around chair
  • Move #2 Alternate sides
  • Move #3 One legged sit downs on to chair
  • Move #4 Tricep dips using chair
  • Move #5 Elevated feet on chair plank with toe to for taps

More From This 30 Day Challenge:

Day 1: 30 day fat-burning home workout challenge

Day 2: 30 day fat-burning home workout challenge – Day Two

Day 3: 30 day fat-burning home workout challenge- Day Three

Day 4: 30 day fat-burning home workout challenge – Day Four

Day 5: 30 day fat-burning home workout challenge- Day Five

Day 6: 30 day fat-burning home workout – Day Six

Day 7: 30 day fat-burning home workout challenge- Day Seven

Day 8: 30 day fat-burning home workout challenge – Day Eight

Day 9: 30 fat-burning home workout challenge – Day Nine

Day 10: 30 day fat-burning home workout challenge- Day 10

Day 11: 30 fat-burning home workout challenge – Day 11

Day 12: 30 day fat-burning home workout challenge – Day 12


Svava’s book The Viking Method is available to buy now on Amazon.

Plus, Svava and her mother have created and launched their new Mobility Cards after discovering that there is a group of people who are not being taken care of – the over 60s.

The older you get, the more important it is that you exercise your body. Exercise can be daunting, especially as we mature. You might have more aches and pains or lack confidence in your body and strength.

If this is the case the new Mobility Cards £14.99 are a secret weapon – simple, need no equipment or gadgets and can be followed anywhere, by anyone. A complete, scientifically-designed, age-appropriate plan to help you take care of your physical health from top to toe. Functionality, strength, balance, co-ordination, flexibility.

For more information head over to

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