THE BETTERBUNDLE 01 · ROUTINE 19 · Everyday routines
15-Minute Chair Workout
One movement at a time. Follow the illustrated guide, use your own comfortable pace, and take a break whenever you need.
Start routineStart with Shoulder Rolls
YOUR PACE. YOUR ROUTINE.Completion is marked by you. Progress stays on this device.
YOUR MOVEMENT PLAN
Choose where to begin.
Shoulder Rolls
30 sec
Seated March
30 sec
Arm Reach
30 sec
Toe Taps
30 sec
Seated Punches
45 sec
Knee Lift
45 sec
Leg Extension
45 sec
Front Raise
45 sec
Heel Raise
45 sec
Core Twist
45 sec
Seated Jacks
45 sec
Side Reach
45 sec
Chest Stretch
30 sec
Hamstring Stretch
30 sec each side
Gentle Twist
30 sec each side
Deep Breathing
5 breaths
Before you begin
Use a stable chair without wheels on a non-slip surface. Keep breathing and stop for pain, dizziness or unusual breathlessness. These illustrated guides have not been clinically reviewed. Ask a qualified health professional if unsure a movement is suitable.
The poster calls this a 15-minute routine. Individual timings do not total exactly 15 minutes. Allow time for transitions and rest, and repeat each-side holds on both sides.
Chair exercise guidance ↗View the complete original poster
YOUR OFFLINE COMPANION
Keep the whole bundle close.
20 illustrated posters + 8 planners · US Letter, A4 & A5 PDFs