Chair Exercise WarmUp:
Core Planar Sequencing:
- Back Stretch - 2 times
- Side Stretches - 2 times each side
- Rotating Stretches - 2 times each side
Place |
Move |
Times |
STRENGTH | ||
Seated in Center of Chair | Seated Walking with alternating arms | 16 |
Seated Kicking with alternating arms | 14 | |
Seated Kicking Slowly | 8 | |
Little Squats “Faking” staying “cheeky” with the chair so the glute cheeks keep some contact w/the seat | 4 Half Range 4 Full Range |
|
Standing & Sitting Squats Slower | ||
Single Leg Alternating Squats with or without assistance of hands | 8 | |
Left side of Chair | Single Leg Squats + Side Leg Raises + Hamstring Curls | 8 |
Kneeling on Chair | Chest work holding back of chair, facing chair, holding the last repetition | 8 |
Right side of Chair | Single Leg Squats + Side Leg Raises + Hamstring Curls | 8 |
Seated | Standing & Sitting Squats with toe raises | 8 |
Alternating Knee Extensions | 8 8 |
|
Lower Trapezius Back Muscles Strengthening. Note: elbows do NOT bend/flex | 8 | |
CARDIO | ||
Alternating Heel Walking Slow and Fast | 48 | |
Seated Jacks without arms slow tempo | 8 | |
Seated Jacks with oppositional arms slow tempo | 8 | |
Seated Jacks continue, faster | 8 8 slower |
|
Seated Taps Side to Side | 16 32 with arms overhead |
|
Seated Jacks with oppositional arms slow | 8 | |
Seated Jacks with oppositional arms slow then fast | 4 slow 8 fast |
|
Seated Taps Side to Side | 4 slow 4 fast 16 fast with overhead arms |
|
Seated Heel Walking Slow and Fast | 4 slow 8 fast 4 slow 8 fast 4 slow 8 fast |
|
Seated Jacks with oppositional arms slow and fast | 4 slow 8 fast 8 slow |
|
Seated Jacks with symmetrical arms slow and fast and slow and “strike a pose” | 8 slow 8 fast 4 slow 8 fast 4 fast |
|
FLEXIBILITY | ||
Seated in the Center of Chair | Seated Slow Alternating Heel Walking with arms, and repeat slower for active stretching down the backs of the legs (hamstrings and calves) | 12 slow 8 slower |
Seated against Back of Chair | Static Hanstring/Calf Stretching Right Side | |
Active Chest Stretching sliding elbows up and down and imaginary wall behind the body | ||
Spinal Extension/Back Bending with hands on side of chair | ||
Static Hanstring/Calf Stretching Left Side | ||
Lower Back Stretch | ||
Standing to Left of Chair | Standing on Right Leg to stretch Quadricep/Left Thigh muscles, keeping knees together | |
Standing to Right of Chair | Standing on Left Leg to stretch Quadricep/Left Thigh muscles, keeping knees together | |
Core Planar Sequencing: Back Stretches | ||
Lower Back Stretch high or low towards ankles | ||
Side Stretches with arms overhead once each side | ||
Rotation Stretch Right and Left |