Do I need any equipment for the chair routine?

No. A sturdy chair without wheels is enough. A resistance band or two water bottles make the strength blocks harder once you're ready.

How long does the seated chair routine take?

About 20 minutes across four blocks — warm-up, upper body, legs and core, then a cool down.

Is it suitable for limited mobility?

Yes. Every movement is done seated with no floor work, and each block can be shortened. Stop anything that causes sharp pain and check with your doctor if you're unsure.

Free training

My free seated chair routine

Twenty minutes of real training done entirely from a chair — for anyone working around limited mobility, an injury, or a body that just isn't ready for the gym floor yet. Drop your email and the full routine opens on the next page, plus a copy lands in your inbox.

Four short blocks — warm-up, upper body, legs and core, cool down
Every movement done seated: no floor work, no getting up and down
No equipment needed, with easy ways to make it harder as you get stronger

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The routine

Sturdy chair, no wheels, both feet flat. Move slowly and breathe — nothing here should hurt.

Block 1

Warm-up — wake the joints

Seated march — 2 x 30 sec
Shoulder rolls — 2 x 10 forward, 10 back
Seated cat-cow — 2 x 8 slow breaths
Ankle circles — 2 x 10 each direction

Block 2

Strength — upper body

Seated chest press (band or air) — 3 x 12
Seated row pull-back — 3 x 12
Overhead press — 3 x 10
Bicep curl (bottle or band) — 2 x 12

Block 3

Strength — legs and core

Seated leg extension — 3 x 12 each leg
Knee lifts — 3 x 10 each side
Seated heel and toe raise — 3 x 15
Seated torso twist — 2 x 10 each side

Block 4

Cool down — mobility

Seated hamstring stretch — 2 x 20 sec each leg
Chest opener — 2 x 20 sec
Neck side stretch — 2 x 20 sec each side
Three slow breaths, sitting tall

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Thirty days written out session by session — warm-ups, progression tracking and the nutrition side. $27, instant download.

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