10-Exercise Chair Workout With Weights for Beginners and Seniors
SeniorShape Fitness- Duration
- 20 min
- Level
- Beginner
- Body Focus
- Full Body
- Est. Calories
- ~144 kcal
A seated strength workout for beginners and seniors: ten one-minute exercises with light dumbbells and short rests.
After a warm-up, you complete 10 seated exercises of 1 minute each with 15 seconds of rest, building total body strength with dumbbells. The instructor uses 5-pound weights and suggests a pound or two if you are a beginner or your shoulders bother you. No move rounds or twists the spine, so it is osteoporosis friendly. About 21 minutes.
Equipment setup
Who Is It For?
Beginners and seniors who want a seated, total-body strength session with light weights and a gentle structure.
Who Is It Not For?
Not ideal if you are after cardio or a standing workout, since this is a seated, weight-based strength session.
Key Benefits
Builds total-body strength while seated, avoids rounding and twisting the spine and lets you pick your own weight and pace.
Things to Keep in Mind
Start with a light weight, use the non-twisting option on exercise 9 and check with your doctor first if you have osteoporosis or shoulder pain.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session
Chair
Used in this session