THE BETTERBUNDLE 01 · ROUTINE 18 · Everyday routines
Men’s 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 Weighted March
YOUR PACE. YOUR ROUTINE.Completion is marked by you. Progress stays on this device.
YOUR MOVEMENT PLAN
Choose where to begin.
Weighted March
20 total
Biceps Curl
10–15 reps
Hammer Curl
10–15 reps
Shoulder Press
10–15 reps
Front Punch
12 each arm
Seated Row
10–15 reps
Chest Press
10–15 reps
Knee Extension
10 each leg
Leg Press Motion
10 each leg
Core Twist
10 each side
Oblique Reach
8 each side
Heel Raise
15 reps
Triceps Extension
10–12 reps
Wrist Curl
15 reps
Back Extension
8–10 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.
Use resistance you can comfortably control, or practise without added weight. Do not add weights to a knee or ankle unless a qualified professional has advised you.
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