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Build My Fitness Plan- Duration
- 55 min
- Difficulty
- beginner
- Equipment
- stable chair
- Muscle groups
- calves, chest, core, glutes, legs
Exercises
1. Chair sit-to-stand
3 sets · 12-15 reps
Stand from a stable chair without dropping into the seat.
2. Glute bridge
3 sets · 12-15 reps
Drive through heels and lift hips without arching the lower back.
3. Wall push-up
3 sets · 12-15 reps
Keep your body aligned and bend elbows slowly toward the wall.
4. Bird dog
3 sets · 12-15 reps
Reach opposite arm and leg without rotating the hips.
5. Dead bug
3 sets · 12-15 reps
Keep your lower back gently supported as opposite limbs extend.
6. Calf raise
3 sets · 12-15 reps
Rise through the balls of your feet and lower slowly.
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