This chair workout is a low impact and especially for my Silver Sneakers or any one with bad knees or just needs to workout sitting down. If you don’t have dumbbells you can use cans of beans or veggies, most cans weigh about 1 pound. What really matters is how hard you are contracting and squeezing the muscle.
Keep your core contracted. Sitting at the edge of your chair or if your back hurts you can scoot back.
Big breath in, Shoulders up, back, and down.
Neck Rolls
Shoulder Rolls
Twist side to side
Lift up your knees up and down
Extending legs
Sit and Stand- Practicing Standing correctly so your knees do not hurt
Marching
Bicep Curl
Torso Twist ( Pretend your abs are a washcloth and wring out all the water)
Heel Digs
Tricep Press Back
Wheels
Weighted Kicks ( Lift knee first and then extend leg)
Narrow Overhead Press and Wide Overhead Press, Alternate Narrow and Wide Press
Figure 8
Open and Close your legs
Alternating Punches or Same Time for a Chest Press
Pretend to Stand Up… Hover…
Same Knee to Elbow/Cross Crunch…Other Side…Alternate
Narrow Row…Wide Row…Alternating Row
Single Leg March…Hold…Bend and Extend…Pulse
Other Leg
Around the World (Weight goes around head and the other direction)
Hacky Sacks ( Marching leading with your ankles)
Balance- Lifting up one leg and the other
Stretching- Sitting Cat/Cow, Cross Arm Over, Tricep Stretch, Hip Flexor opener, Straight Leg Hamstring Stretch
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