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Whether you want to sneak in some extra exercise at the office from your desk chair or are dealing with an injury or limitation that requires you to remain seated, this routine can offer some seated alternatives to your favorite body weight exercises. We’ll build gentle strength and keep your heart rate slightly elevated by moving from one exercise to the next without rest.

If you are working with an injury or specific condition, be sure to get your doctor and/or physical therapists’ clearance first before trying this workout. This low impact, flowing workout fuses together elements of Pilates, yoga and dance to target key core muscles at a gentle cardio pace.

Level: Beginner

Equipment: A sturdy chair

Intensity: Low to Moderate, Low Impact

Burn calories while you sculpt the muscles in your arms, shoulders, upper back, abs, waist, back, hips, thighs, quadriceps, glutes, butt, calves, core and more with a variety of seated exercises like:

Warm Up
Neck Rolls
Spinal Articulation
Posture Exercises
Seated Bicycle Crunches
Chest Press
Inner Thigh Squeeze
Upper Back Y-T-I Exercise
Seated Deadlift Hinge
Thigh Press for Quadriceps
Triceps Press Ups
Triceps Chair Dips
Squat Squeeze
Glute Squeeze
Squat Stand Up
Squat Hover
Hip Stretch
Spine Stretch
Chest Stretch