THE BETTERBUNDLE 01 · ROUTINE 12 · Strength
Chair Resistance Band 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 Band Row
YOUR PACE. YOUR ROUTINE.Completion is marked by you. Progress stays on this device.
YOUR MOVEMENT PLAN
Choose where to begin.
Band Row
10–15 reps
Chest Press
10–15 reps
Biceps Curl
10–15 reps
Triceps Press
10–15 reps
Front Raise
10–12 reps
Lateral Raise
10–12 reps
Band Pull-Apart
10–15 reps
Overhead Press
10–15 reps
Seated Leg Press
10–12 each leg
Leg Extension with Band
10–12 each leg
Hip Abduction
10–12 each leg
Hip Adduction
10–12 reps
Seated March with Band
20 total
Core Twist Pull
10 each side
Ankle Flex Press
10–15 each foot
Chest Opener Stretch
Hold 15–20 sec
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.
Check your band for damage and follow its manufacturer’s safe anchoring instructions. Diagrams illustrate movement, not anchoring.
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