THE BETTERBUNDLE 01 · ROUTINE 01 · Everyday routines
Full Body 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 Seated March
YOUR PACE. YOUR ROUTINE.Completion is marked by you. Progress stays on this device.
YOUR MOVEMENT PLAN
Choose where to begin.
Seated March
12–20 each
Seated Knee Lift
10–12 each
Leg Extension
12–15 each
Seated Heel Raise
15–20 reps
Arm Raise
10–12 reps
Front Raise
10–12 reps
Lateral Raise
10–12 reps
Shoulder Press
10–12 reps
Arm Circles
10 each way
Bicep Curl
10–12 reps
Triceps Extension
10–12 reps
Core Twist
10 each side
Side Bend
10 each side
Forward Reach
10–12 reps
Back Extension
10 reps
Sit-to-Stand
8–10 reps
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.
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