FitFarms Chairobics Exercise Routine

Performed using music at 128 bpm (beats per minute) movements can be performed either on the beat (1:1) or slowed to every other (1:2) if timing to music.

Seated (sitting towards front of chair /perched on buttock bones)

1. Cx flexion, Cx rotation (R/L), Cx lateral flexion (R/L), Shoulder shrugs x4 double, x4 single R/L, Shoulder rolls x4 forward/ x4 backward. Repeat.

2. a) Lateral raise x8, b) Bicep curl x 8, c) Pec dec x8, d) Horizontal bicep curl x 8. Repeat.

3. Forward row x8, Lateral sway x8, Tx/Lx Rotation (R/L) x8, Lean back x 8 (holding onto side of chair). Repeat.

4. Toe taps, Heel taps, Toe outs, Heel outs. Repeat. (Mix up between alternate feet, both feet, single & double taps.)

5. March, Heel digs, Tap backs, Knee lift & hip rot. Repeat. (Mix up between alternate feet, both feet, single & double taps.)

Standing (use chair back for stability if needed)

6. March x16, *Heel digs x16, *1/2 Jacks x16, *Push backs x16. Repeat. (*Mix up between single -R/L/R/L & double R/R/L/L.)

7. March x16, *Knee lift x16, *Knee lift & hip rot. x16, *Leg curl x16. Repeat. (*Mix up between single -R/L/R/L & double R/R/L/L.)

8. Knee lift -hold 30 secs (R/L), Leg curl -hold 30 secs (R/L), Lunge -hold 30 secs (R/L). Heel-Toe walk.

Seated (sitting towards front of chair /perched on buttock bones) + Resistance band

9. *Single leg march x16 (R/L), *Knee extension (straighten) x16 (R/L), ^Knee lift & hip rot. x16 (R/L) Repeat. (*Resistance band under heel, ^Resistance band around thighs)

10. a)Shoulder external rotation x16, b)Horizontal external rotation x16, c)Internal rotation x16, d)Chest press x16. Repeat.

11. a)Bicep curl x16, b)Hammer curl x16, c)Tricep extension x16, d)Underhand Row x16. Repeat.

12. Double clap on lap bring one hand to touch ear & one to nose x4 (R/L), Bicep stretch, Tricep stretch, Chest stretch, Upper back stretch, Heel-Toe walk in/out, Cross legs, Extend (straighten) knee (holding onto leg), Lateral stretch (sideways reach towards floor), Rotational stretch (sitting sideways on chair turning body towards chair placing hands on the back of it to assist turning). Guidance

Cx, Tx, Lx: Cervical (neck), Thoracic (upper back), Lumbar (lower back) spine

1. Flexion: chin to chest, Rotation: turning to look over shoulder, Lateral flexion: bringing ear to shoulder

2. a) Palms down, lift both arms horizontally to shoulder height & lower. b) Palms facing forward bend elbows to bring hands up to shoulders. c) Arms lifted horizontal to shoulder, elbows bent into a right angle, palms facing each other bring forearms together d) Arms lifted horizontal to shoulder, palms turned up, flex (bend) elbows for hands to touch shoulders

5., 7.& 9. Knee lift & hip rot.: lift thigh, turn knee out & lower to the side.

10. a) Keep elbows into sides of body, hold band with an underhand grip, pull band apart. b) Stand/sit on one end of the band, hold the other end, lift the arm horizontally level with the shoulder, bend elbow into a right angle palm facing the floor, lift the hand (rotating the shoulder) so the palm faces forward. c) Starting in the end position of b) reposition the band to be behind the arm/shoulder, lower the hand (keeping the elbow lifted/in line with the shoulder) so palm faces the floor. d) Place band around the upper back (under the shoulder blades) & under (R & L) axilla (underarm), hold onto both ends of the band, place both arms as with start position of b), push arms away together, keeping elbows lifted. (May also be performed alternately in a punching fashion).

11. a) Stand on the middle of the band, hold both ends, keep elbows into sides of body, palms facing up bend elbows to bring hands up to shoulders. b) As with a) only with palms facing each other. c) Stand on the middle of the band, hold both ends, elbows flexed (bent), keep elbows into sides of body, alternately (R/L) extend (straighten) the elbow & shoulder (pushing the hand & arm backwards). d) Stand on the middle of the band, hold both ends with an underhand grip (palms facing up), keep elbows into sides of body, lean forward slightly, push elbows backwards to bring hands closer to torso. Note: motion is from the shoulder NOT the elbow.

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