14 Minutes of Chair Exercises w/ Coach Kozak

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70-140

14 min

Bodyweight, Dumbbells

Limited Mobility / Seated

This chair workout will get your heart rate up while improving strength and flexibility. Perfect workout for beginners or those who need to exercise while sitting down due to a lower body limitation. 

This chair workout can accommodate multiple fitness levels by increasing or decreasing the resistance used. You may use a couple of water bottles, light hand weights, or heavy dumbbells depending on your fitness needs.

Chair Exercises Instructions:
Perform each exercise for 30 seconds. Beginners should perform one round and more advanced trainees may complete 2-3 rounds in total.

March in place
Cactus arms
Seated Goodmorning
Upright external rotation
Alt leg extension w/ lean back
Zottman Curls
Seated jacks (knees bent)
External rotation
Hot Feet
Seated Row + triceps kickback
Low to High Pull (reach across, pull, down)
Shrugs + calf raise
Alt knee raise w/ lean back
Shoulder raise
Hot feet