- Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
- Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.
- Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.
Beginner Senior Chair: Cardio & Function
14 min
·
12 exercises
All you need is a chair and the desire to keep moving! This beginner senior full body chair workout improves cardiovascular health and functional fitness — no gym required. Work through each exercise at your own pace and come out feeling stronger on the other side!
Jab left and right continuously for the full 45 seconds!
0:15 rest
The straighter your legs are, the more challenging this is! Get low with every rep!
0:15 rest
Continuously tap for the full 45 seconds!
0:15 rest
No extended sitting! Just allow your glutes to touch the chair!
0:45 rest
Jab left and right continuously for the full 45 seconds!
0:15 rest
The straighter your legs are, the more challenging this is! Get low with every rep!
0:15 rest
Continuously tap for the full 45 seconds!
0:15 rest
No extended sitting! Just allow your glutes to touch the chair!
0:45 rest
Jab left and right continuously for the full 45 seconds!
0:15 rest
The straighter your legs are, the more challenging this is! Get low with every rep!
0:15 rest
Continuously tap for the full 45 seconds!
0:15 rest
No extended sitting! Just allow your glutes to touch the chair! After this you\'re all done!
About this workout
Beginner Senior Chair: Cardio & Function is a free 14 min workout plan with 12 illustrated exercises for your core, arms, legs and shoulders. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.
Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.
Workout details
- Duration: 14 min
- Exercises: 12
- Training focus: Core, arms, legs and shoulders
- Equipment: NO EQUIPMENT
- Level: Beginner
- Format: Interactive workout and printable PDF
For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.
Questions about this workout
What equipment do I need for this workout?
No equipment is needed – every exercise in this workout uses your own bodyweight, so you can do it at home or anywhere.
How long does the Beginner Senior Chair: Cardio & Function take?
The full workout takes about 14 minutes, covering 12 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.
Is this workout suitable for my fitness level?
Yes – this is a beginner-friendly workout. Every exercise includes an illustration and step-by-step instructions, so you can learn proper form as you go. Start with lighter weights and focus on technique.
What muscles does this workout target?
This routine primarily works your abs, biceps, shoulders, triceps, glutes & hip flexors, quadriceps. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.
How often should I do this workout?
For cardiovascular health, improve function, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.
Can I download or save this workout?
Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.
Beginner Senior Chair: Cardio & Function
14 min
·
12 exercises
All you need is a chair and the desire to keep moving! This beginner senior full body chair workout improves cardiovascular health and functional fitness — no gym required. Work through each exercise at your own pace and come out feeling stronger on the other side!
Shadow Boxing
Jab left and right continuously for the full 45 seconds!
Primary muscle group(s):
Abs, Biceps, Shoulders, Triceps
Secondary:
Calves, Glutes & Hip Flexors, Lower Back, Quadriceps, Shoulders, Triceps
Primary muscle group(s):
Abs, Obliques
Secondary:
Shoulders
- Sit comfortably with your feet grounded, knees bent, and body upright.
- Slowly lower your upper body backwards just enough to feel a strain on your abs.
- From here throw a desired amount of left and right eye-level punches.
Bench Tricep Dips
The straighter your legs are, the more challenging this is! Get low with every rep!
Primary muscle group(s):
Triceps
Secondary:
Shoulders
- Sit on a chair with your hands either next to your hips or slightly under the hips.
- Lift up onto your hands and bring your hips forward.
- Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
- Push back up but don’t lock your elbows and repeat.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
- Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
- Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
- Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
Incline Plank Shoulder Taps
Continuously tap for the full 45 seconds!
Primary muscle group(s):
Abs, Shoulders
Secondary:
Lower Back
- Using a stable bench or chair, lock yourself into the plank push-up position ensuring that your body forms a straight line from shoulders to heels.
- Keeping your neck in line with your body, bring your right arm off the surface and touch your left shoulder before placing it back on the bench or chair.
- Repeat the same movement for the opposing arm maintaining a strong core and straight back.
Be sure to use a sturdy chair/bench
Chair Squats
No extended sitting! Just allow your glutes to touch the chair!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.
- Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.
- Touch the chair with your butt then slowly rise back to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Shadow Boxing
Jab left and right continuously for the full 45 seconds!
Primary muscle group(s):
Abs, Biceps, Shoulders, Triceps
Secondary:
Calves, Glutes & Hip Flexors, Lower Back, Quadriceps, Shoulders, Triceps
- Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
- Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.
- Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.
Primary muscle group(s):
Abs, Obliques
Secondary:
Shoulders
- Sit comfortably with your feet grounded, knees bent, and body upright.
- Slowly lower your upper body backwards just enough to feel a strain on your abs.
- From here throw a desired amount of left and right eye-level punches.
Bench Tricep Dips
The straighter your legs are, the more challenging this is! Get low with every rep!
Primary muscle group(s):
Triceps
Secondary:
Shoulders
- Sit on a chair with your hands either next to your hips or slightly under the hips.
- Lift up onto your hands and bring your hips forward.
- Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
- Push back up but don’t lock your elbows and repeat.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
- Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
- Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
- Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
Incline Plank Shoulder Taps
Continuously tap for the full 45 seconds!
Primary muscle group(s):
Abs, Shoulders
Secondary:
Lower Back
- Using a stable bench or chair, lock yourself into the plank push-up position ensuring that your body forms a straight line from shoulders to heels.
- Keeping your neck in line with your body, bring your right arm off the surface and touch your left shoulder before placing it back on the bench or chair.
- Repeat the same movement for the opposing arm maintaining a strong core and straight back.
Be sure to use a sturdy chair/bench
Chair Squats
No extended sitting! Just allow your glutes to touch the chair!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.
- Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.
- Touch the chair with your butt then slowly rise back to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Shadow Boxing
Jab left and right continuously for the full 45 seconds!
Primary muscle group(s):
Abs, Biceps, Shoulders, Triceps
Secondary:
Calves, Glutes & Hip Flexors, Lower Back, Quadriceps, Shoulders, Triceps
- Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
- Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.
- Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.
Primary muscle group(s):
Abs, Obliques
Secondary:
Shoulders
- Sit comfortably with your feet grounded, knees bent, and body upright.
- Slowly lower your upper body backwards just enough to feel a strain on your abs.
- From here throw a desired amount of left and right eye-level punches.
Bench Tricep Dips
The straighter your legs are, the more challenging this is! Get low with every rep!
Primary muscle group(s):
Triceps
Secondary:
Shoulders
- Sit on a chair with your hands either next to your hips or slightly under the hips.
- Lift up onto your hands and bring your hips forward.
- Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
- Push back up but don’t lock your elbows and repeat.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
- Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
- Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
- Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
Incline Plank Shoulder Taps
Continuously tap for the full 45 seconds!
Primary muscle group(s):
Abs, Shoulders
Secondary:
Lower Back
- Using a stable bench or chair, lock yourself into the plank push-up position ensuring that your body forms a straight line from shoulders to heels.
- Keeping your neck in line with your body, bring your right arm off the surface and touch your left shoulder before placing it back on the bench or chair.
- Repeat the same movement for the opposing arm maintaining a strong core and straight back.
Be sure to use a sturdy chair/bench
Chair Squats
No extended sitting! Just allow your glutes to touch the chair! After this you\'re all done!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Place a chair behind you. Stand up straight with a tight core and flat back. Fold your arms in front. Your feet should be shoulder-width and toes and pointing forward.
- Slowly descend by bending your knees and driving your hips back. Keep your chest and head up.
- Touch the chair with your butt then slowly rise back to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Workout done!
Exercises done
of 12
Total time
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