5- Day chair work out plan

Below is a 5-day chair workout plan that can be easily done at home or anywhere with a stable chair. These exercises are designed to improve strength, flexibility, and balance. Always consult with a healthcare professional before beginning any exercise program, especially if you have any pre-existing conditions or concerns. 5-Day Chair Workout Plan Day 1: Upper Body Strength Seated Shoulder Press Sit tall, hold light weights (or water bottles) in both hands. Press weights overhead. Reps: 10-15 | Sets: 2-3 Chair Push-Ups Sit on the edge of the chair, place hands on the edge. Walk feet back and lower body toward the floor, then push back up. Reps: 8-12 | Sets: 2-3 Dumbbell Lateral Raises Sit tall with weights in both hands at your sides. Raise arms out to the side to shoulder height. Reps: 10-12 | Sets: 2-3 Tricep Dips Sit on the edge of the chair, hands beside you. Lower body down by bending elbows, then lift back up. Reps: 8-12 | Sets: 2-3 Day 2: Lower Body Strength Seated Leg Extensions Sit tall, extend one leg out straight, then lower. Reps: 10-15 (each leg) | Sets: 2-3 Seated Calf Raises Sit tall and lift heels off the ground, then lower. Reps: 15-20 | Sets: 2-3 Chair Squats Stand in front of the chair, lower down as if sitting, then stand back up. Reps: 10-15 | Sets: 2-3 Side Leg Lifts Sit tall and lift one leg out to the side, then lower. Reps: 10-12 (each leg) | Sets: 2-3 Day 3: Core Workout Seated Torso Twist Sit tall, clasp hands together, and twist your torso side to side. Reps: 10-15 (each side) | Sets: 2-3 Seated Knee Lifts Sit tall, lift one knee towards your chest, then lower. Reps: 10-12 (each leg) | Sets: 2-3 Chair Plank Place forearms on the chair, walk feet back into a plank position. Hold for 20-30 seconds. | Sets: 2-3 Seated Side Crunches Sit tall, hold weights or your hands behind your head, and crunch to the side. Reps: 10-12 (each side) | Sets: 2-3 Day 4: Flexibility and Mobility Seated Forward Bend Sit at the edge of the chair, reach hands toward your toes. Hold for 15-30 seconds. | Sets: 2-3 Neck Stretches Gently tilt your head to one side, hold for 15-30 seconds. Repeat on the other side. | Sets: 2-3 Seated Cat-Cow Stretch Sit tall, arch your back (cow), then round your back (cat). Reps: 10-15 | Sets: 2-3 Seated Hamstring Stretch Extend one leg out, reach for your toes while sitting tall. Hold for 15-30 seconds (each leg) | Sets: 2-3 Day 5: Full Body Circuit Chair Squat to Stand Stand in front of the chair, lower to a squat, then stand back up. Reps: 10-15 | Sets: 2-3 Seated Bicycle Crunches Sit on the edge, lift knees and twist side to side. Reps: 10-15 (each side) | Sets: 2-3 Arm Circles Extend arms out to the side and make small circles. 30 seconds forward, then 30 seconds backward. | Sets: 2-3 Chair Leg Raises Sit tall, extend one leg straight out and hold for a few seconds, then lower. Reps: 10-12 (each leg) | Sets: 2-3 Tips: Warm up before starting each session with gentle movements or marching in place. Cool down and stretch after each workout. Adjust the number of repetitions or sets based on your fitness level. Stay hydrated and listen to your body.

Feel free to modify the exercises as needed to suit your ability and comfort level. Enjoy your workouts!