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- Warm-up:
- Start with 5-10 minutes of light cardio, such as marching in place, gentle walking, or stationary cycling.
- Seated Leg Marches:
- Sit tall in a chair with your feet flat on the floor.
- Lift one knee up towards your chest and then lower it back down.
- Repeat with the other leg.
- Aim for 10-15 reps on each leg.
- Arm Raises:
- Sit tall in a chair with your feet flat on the floor and arms relaxed by your sides.
- Slowly raise both arms out to the sides and overhead.
- Lower your arms back down to the starting position.
- Aim for 10-15 reps.
- Seated Leg Extensions:
- Sit tall in a chair with your feet flat on the floor.
- Extend one leg out straight in front of you, then slowly lower it back down.
- Repeat with the other leg.
- Aim for 10-15 reps on each leg.
- Wall Push-ups:
- Stand facing a wall, about an arm's length away.
- Place your palms flat against the wall at shoulder height.
- Lean towards the wall, bending your elbows, and then push back to the starting position.
- Aim for 10-15 reps.
- Chair Squats:
- Stand in front of a chair with your feet shoulder-width apart.
- Slowly lower your body into a sitting position on the chair, then stand back up.
- Use the chair for support and control the movement.
- Aim for 10-15 reps.
- Seated Torso Twists:
- Sit tall in a chair with your feet flat on the floor.
- Slowly rotate your torso to one side, then return to the center and rotate to the other side.
- Repeat the movement, alternating sides.
- Aim for 10-15 reps on each side.
- Cool-down:
- Finish the workout with 5-10 minutes of gentle stretching, focusing on the major muscle groups.
