workout

20 Min Chair Exercises


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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

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