workout

20 Min Chair Exercises


Bookmark

100-200

20 min

Bodyweight, Dumbbells

Limited Mobility / Seated

Warm up
Complete each exercise for 30 seconds:
March in Place
Upright External Rotation
One Leg Good Morning / Two Legs

Workout
Complete each exercise for 45 seconds:
High Knee and Reach / Onto Balls of Foot
Two Leg Extension / One Leg Extension
Bent Over Row + Fly / Water Bottles
Switch Jumps w/ Arm Swing Ovhd / Arms to Parallel
One Arm Neutral Press w/ Hip Opener / Water Bottles
Faux Jump Rope / Faux Jump Rope Run in Place
Curl + Arnold Press / Water Bottles
Twist + Kick / No Kicks
High Pull + Calf Raise / Water Bottles
Run in Place / March in Place

Cool Down
Hold each position for 15 seconds:
Bent Elbow Chest Stretch
Waterfall
Calf and Hamstring Stretch
Reach and Stretch
Seated Quad Stretch

You may also like

sidebar

20 Min Beginner Strength Training

  • Beginner
  • 20 min
sidebar

15 Min Cardio HIIT Workout for Beginners

  • Beginner, Intermediate
  • 15 min
sidebar

30 Min Resistance Band Workout

  • Beginner, Intermediate
  • 30 min
sidebar

20 Min Beginners HIIT Workout

  • Beginner, Intermediate
  • 20 min
sidebar

20 Min HIIT Workout for Beginners

  • Beginner, Intermediate
  • 20 min
sidebar

30 Min Strength Training at Home for Beginners & Over 50

  • Beginner
  • 30 min
sidebar

30 Min Strength Training for Seniors Exercise

  • Limited Mobility / Seated, Beginner
  • 30 min
sidebar

30 Min Beginner Strength Training

  • Beginner
  • 30 min
sidebar

20 Min Low Impact HIIT Workout for Beginners

  • Beginner, Intermediate
  • 20 min
sidebar

20 Min Senior Exercises at Home

  • Limited Mobility / Seated, Beginner
  • 20 min