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