Workouts · Strength

Chair Strength in 15

A full strength circuit that starts and ends at a sturdy chair — sit-to-stands, presses, and rows.

15 minbeginnerchair · bandstrengthlight
Why it works. The chair is the most underrated gym there is: support when needed, a target when not.

Warm-up

Seated march, arms swinging — 45s
Shoulder rolls — 30s

The workout

  1. potty squat with support — 2 × 10 reps
    rest 40s
  2. band row — 2 × 12 reps
    rest 40s
  3. band shoulder press — 2 × 10 reps
    rest 40s
  4. rest 35s

Cool-down

Seated hamstring stretch — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

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