- 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.
All body Chair workout plus 15 min walk/steps
54 min
·
13 exercises
equipment you will need: stationary chair, Optional* dumbbell and ankle weights if you have them. you can do them with out. rest for 2 mins between each exercise, as you gain strength you can add resistance bands if you like. end with a 15 min walk or walking in place
Chair Squats
Chair Leg Extensions
20 each side. ankle weights if you have them
Seated Dumbbell Calf Raises
use dumbbells here is you have them
Seated Knee Lifts
15 on each side, ankle weights if you have them
Standing Hamstring Curls
15 on each side, ankle weights if you have them
Single Leg Chair Calf Raises
15 on each side, ankle weights if you have them
Wall Sits
Seated Lumbar Rotations
Seated Neck Turns
10 on each side
Seated Prayer Stretch
Seated Side Bends
15 on each side
Seated Vacuum
Cardio - Walking / Treadmill
either on a treadmill, outside, or in place
This All body Chair workout plus 15 min walk/steps 54 min gym workout plan effectively targets your calves, core, hamstrings, lower back and middle back/lats.... Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 13 exercises and see which muscle groups they target. Enjoy!
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For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
All body Chair workout plus 15 min walk/steps
54 min
·
13 exercises
equipment you will need: stationary chair, Optional* dumbbell and ankle weights if you have them. you can do them with out. rest for 2 mins between each exercise, as you gain strength you can add resistance bands if you like. end with a 15 min walk or walking in place
Chair Squats
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
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.
Chair Leg Extensions
20 each side. ankle weights if you have them
Primary muscle group(s):
Quadriceps
- When sitting comfortably on a solid chair or bench, with your back straight, allow your legs to rest with a relaxed bend at the knee
- When ready, exhale as you raise one leg by extending at the knee. Keep your toes loosely pointing upwards
- Being sure to monitor for any knee pain, continue to extend at the knee until your leg is pointing straight out and away from you
- You should feel a slight stretch in your hamstring along with the tension in your quadricep
- Gradually lower your leg by bending at the knee until you reach the starting position
Seated Dumbbell Calf Raises
use dumbbells here is you have them
Primary muscle group(s):
Calves
Secondary:
Ankles
- Seat yourself comfortably on a solid chair, with your back straight and unsupported. Keep your feet planted about shoulder-width apart.
- Rest each dumbbell upright using a hammer grip on the top of each thigh just above the knee.
- When ready, slowly raise your heels as if moving to tiptoes. Continue to elevate until you feel a nice stretch in your lower calves, then briefly hold.
- Slowly lower your heels back down to the starting position to complete 1 repetition.
Seated Knee Lifts
15 on each side, ankle weights if you have them
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
- Seat yourself comfortably on a solid chair, with your back straight and unsupported. Keep your feet planted about hip-width apart.
- Gently grip the chair seat under your thighs if this feels more comfortable for you.
- When ready, keeping your back straight, lift one knee bringing it towards your chest.
- Continue to lift until your foot is elevated about 6 – 10 inches from the ground (unless instructed otherwise) before slowly lowering back down to the starting position.
Standing Hamstring Curls
15 on each side, ankle weights if you have them
Primary muscle group(s):
Hamstrings
Secondary:
Knees
- Stand tall and straight, with your feet planted about hip-width apart, and your hands on the back of a stable chair or another secure form of support.
- When ready, exhale and lift your foot behind you by bending at the knee, ensuring that there is no additional movement above the knee.
- Bring your heel up towards your glute while keeping it in the same vertical line as your upper leg.
- Once your leg reaches a 90-degree bend, briefly pause before lowering your foot down to the floor.
Single Leg Chair Calf Raises
15 on each side, ankle weights if you have them
Primary muscle group(s):
Calves
Secondary:
Ankles
- Stand tall and straight, with your feet planted about hip-width apart, and your hands on the back of a stable chair or another secure form of support.
- Lift one foot slightly off the ground, maintaining balance by using the chair for stability.
- Focusing the tension in your calf muscles, slowly raise yourself up onto the ball of your grounded foot as if moving towards a tip-toe position.
- Pause at the top and then slowly lower your heel back down to the starting position to complete 1 repetition.
Wall Sits
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand tall against a wall with your head and back touching the wall.
- Position your feet so that they are shoulder-width apart and a few inches away from the wall.
- Rest your arms at your sides.
- Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position
- Return to starting position by straightening your knees and standing tall again.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Place your feet at shoulder-width or just outside of shoulder-width. Turn your toes out slightly. Brace your core and keep your chest up.
- Swing your arms up to shoulder level as you slowly bend your knees and push your hips backward. Lower yourself until your thighs are parallel with the ground.
- Pause and stay in this position for as long as you can. Return to the starting position by dropping your arms and push your hips forward.
Seated Lumbar Rotations
Primary muscle group(s):
Lower Back
Secondary:
Abs
- Seat yourself on a solid chair, with your back straight and unsupported. Keep your feet firmly planted on the ground at a comfortable width.
- Place your hands on your upper chest, crossed at the wrists.
- When ready, turn your body to one side while keeping your glutes in full contact with the chair, maintain an upright posture.
- Twist your body until you feel a light stretch in your lower back, hold, and then return to the starting position.
Do not over twist here, aim for a light stretch only
Seated Neck Turns
10 on each side
Primary muscle group(s):
Neck & Upper Traps
- Seat yourself comfortably on a solid chair, with your back straight and unsupported. Keep your feet planted on the floor.
- Rest your hands on your thighs.
- Look straight ahead and then slowly rotate your head to one side to allow a slight stretch sensation to occur in your neck.
- Hold briefly before rotating your head back to the starting position.
Do not turn your neck if any pain is experienced.
Seated Prayer Stretch
Primary muscle group(s):
Wrists
Secondary:
Forearms
- Sit comfortably in a chair or on a bench with your feet firmly planted on the ground
- Bring both palms together in a prayer position, with your fingertips extended and just under your chin. Your thumbs should be right in front of your upper chest
- Keeping your palms together, bring your hands down to create a stretching sensation in your wrists and forearms, your thumbs should now be placed right in front of your lower chest/upper abdomen, and your elbows should be extended out and away from your body to each side
- Hold this stretch for the specified amount of time
Seated Side Bends
15 on each side
Primary muscle group(s):
Middle Back / Lats
Secondary:
Upper Back & Lower Traps
- Seat yourself comfortably on a solid chair, with your back straight and unsupported. Keep your feet planted about shoulder-width apart.
- Elevate one arm out to the side and above your head with your bicep facing your ear and your fingertips extended over your head.
- Gently lean away from the side on which your arm is elevated creating a stretch along the extended side of your body.
- Lower your arm and straighten your torso to get back to the starting position.
Seated Vacuum
Primary muscle group(s):
Abs
- Sit up straight on a bench or chair with your hands on your thighs.
- Take a breath in for three to four seconds.
- Exhale while focusing on drawing your navel towards your spine.
- Keep exhaling for a minimum of five seconds.
- Relax and repeat.
Cardio - Walking / Treadmill
either on a treadmill, outside, or in place
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
- After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
- Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
- You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
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