THE BETTERBUNDLE 01 · ROUTINE 17 · Everyday routines
Women’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 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
20 total
Arm Raise
10–12 reps
Front Raise
10–12 reps
Lateral Raise
10–12 reps
Shoulder Press
10–12 reps
Seated Punches
12 each side
Knee Lift
10 each side
Leg Extension
10 each side
Heel Raise
15 reps
Core Twist
10 each side
Seated Crunch
10–12 reps
Glute Squeeze
Hold 3 sec for 12 reps
Side Reach
8 each side
Forward Reach
10 reps
Biceps Curl
10–12 reps
Cool-Down Stretch
Hold 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.
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