28-Day Chair Workout
Get stronger, steadier and more confident in 15 minutes a day, from the comfort of a chair.
$12.99
Instant PDF download. US Letter and A4.
Buy now, $12.99
About this plan
The Halemove 28-Day Chair Workout is a complete, photo-guided program for older adults. Every exercise is shown with a clear photo doing the move, so you always know exactly what to do.
15 min a day. You'll need: a chair.
What's inside
- 15-page guide: 16 seated exercises, two to a page, each with a large photo, 3 simple steps, an easier option, a harder option and a coach tip
- Your workout at a glance: all 16 exercises on one page
- 4-week plan: starts gentle and adds a little each week (reps, rounds and holds all spelled out)
- 28-day tracker: tick off every workout
- Progress test: the 30-second chair stand, on Day 1, Day 14 and Day 28
- Certificate of completion to celebrate Day 28
- BONUS wall poster: all 16 exercises and the weekly plan on one page
The 16 moves
Warm-Up
- Seated March
- Shoulder Rolls
- Heel & Toe Raises
- Overhead Reach
Strength
- Sit-to-Stand
- Knee Extension
- Knee Openers
- Shoulder Blade Squeeze
- Bicep Curl
- Seated Punches
- Seated Lean Back
- Side Bend
Cool-Down
- Torso Twist
- Hamstring Stretch
- Chest Opener
- Ankle Circles
