Beside the Chair
Six weeks, three short sessions a week, with a sturdy chair and a kitchen counter. Squats, leg raises, counter push-ups and seated stretches.
- Weeks
- 3 6 weeks · with a trainer
- Days a week
- 3
- Level
- Beginner
- Gear
- A sturdy chair without wheels, a kitchen counter or wall. There is no pulling movement in this plan.
The sessions Three days a week
Each session lands on its day in your calendar, with every set written in the event. Tap a movement to see it drawn.
Week 1
Day 1 Legs and Push
- Sit Squat 3 × 8
- Wide Incline Push-up 3 × 8
- Leg Lift 2 × 10 each leg
- Side Leg Raises 2 × 10 each leg
- Spinal Stretch 2 × 3 each side
Stand behind the chair and hold its back for the leg lifts and side raises. Push-ups with your hands on the counter edge.
Day 2 Standing
- Sit Squat 3 × 10
- Front Leg Raises 2 × 10 each leg
- Shoulder Raise 2 × 10
- Elbow Circles 2 × 10 each way
- Chair Lower Back Stretch 2 × 10 sec each side
Leg swings stay small to start and grow as you loosen up. Hold the chair back with one hand the whole time.
Day 3 Arms and Back
- Close-Grip Incline Push-up 3 × 6
- Isometric Chest Squeeze 3 × 10 sec squeeze
- Sit Squat 3 × 8
- Upward Stretch 2 × 5
- Spinal Stretch 2 × 3 each side
Chest squeeze: sit tall on the chair, palms together at chest height, and press them into each other. Breathe out as you press.
Week by week
- Week 1 · Introduce
- Week 2 · Build
- Week 3 · Build
- Week 4 · Deload with a trainer
- Week 5 · Push with a trainer
- Week 6 · Push with a trainer
Get all 6 weeks free with a trainer.
Ask your trainer
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