Highlights Designed by TheBetterPlans Digital download Digital file type(s): 3 PDF Make home workouts easier to follow with this 16-page seated strength and balance program for women 40+. It brings together dumbbell exercises, chair-assisted lower-body work, core and posture practice, supported balance, mobility, and a four-week progress tracker. WHAT'S INCLUDED • 16 premium printable pages • Welcome + how-to-use page • Safety + chair setup guide • Equipment guide • Seated warm-up routine • Week 1 Foundation • Week 2 Build • Week 3 Progress • Week 4 Stronger • Seated upper-body dumbbell workout • Chair-assisted lower-body workout • Seated core + posture routine • Supported balance routine • Low-energy chair routine • Mobility + recovery routine • 4-week chair strength tracker FILES INCLUDED • US Letter PDF • A4 PDF • A5 PDF • Instant digital download - no physical item is shipped. Use the program as a printed workout binder or view the PDF digitally on a tablet. Light dumbbells are useful for selected exercises. IMPORTANT This product is for general fitness and educational use only and is not medical advice. Exercise should be adjusted to individual ability. Stop if you feel pain, dizziness, or unusual symptoms. If you have a medical condition, injury, osteoporosis/osteopenia, balance concerns, or are unsure whether exercise is appropriate for you, consult a qualified healthcare professional before starting.