Chair Workout
Sitting on front of seat, legs at ninety degrees. Sit up straight and look straight ahead
toes taps
shoulder lift and circles
side bends for two counts
twists with hands on same shoulder
knees lifts with chest press
tapping feet forward with arms out to the side
side taps with feet
heel dig, with bicep curls
canoe
hip walk with hands on side of chair
marching with arms and feet
big circles with arms
Strength with light weights
low row, squeezing back and holding
side bends
pec dec
leg extensions, lift and extend with single weight on lower thigh
triceps kickback
With pole / back of chair
outer thigh, 2 counts and singles, can bend knee to increase
inner thigh, instep diagonally across
lunges holding pole / chair by side
buns holding pole / chair in front, with quad stretch holding on.
Stretch inner thigh (football stretch) with pole in middle
Stretches
leg straight, heel to floor and lean forward (back of leg)
tricep stretch
side lean with straight arm up
chest stretching holding back of chair
shoulder stretch
‘Good morning’ stretch up