Equipment: You only need weights or tin cans
Warm up
Standing or sitting on a chair for support
1 minute of each exercise
- Marching on the spot
- High knees
- Leg curl
- Heal dips
- High knees
Sit to stand: Stand with feet hip-width apart and arms either on the chair for support or out in front. Bend both knees and shift your hips back, sit into the chair, then stand. That’s one rep. Do 10 reps total.
Main workout (see images below for reference)
Level 1: Seated in a chair 30 second rest between exercise
Level 2: Marching on spot seated or stand 30 second rest
Level 3: Two to five sit to stands between exercises, no rest between exercise
- Exercise 1 Bicep curl
- Exercise 2 Sit to stand
- Exercise 3 Leg extension
- Exercise 4 Chest press
- Exercise 5 knee raise
- Exercise 6 shoulder press
- Exercise 7 calf raise
- Exercise 8 leg curl
- Exercise 9 marching on the spot
- Exercise 10 lateral raise
Cool down
Repeat the warmup at a lower intensity.
Sitting exercises examples
Standing exercises
