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Chair Exercises

Start with 30-60 seconds of each exercise. Repeat exercises or increase time as fitness level improves. Great cardio workout easily done at home or in the office.

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	Exercise 1: Foot Bounces Sit up straight in your chair with the balls of both feet touching the floor and knees together. Bounce the feet to one side, return to center. Alternate to the otehr side.
	Exercise 2: Heel Toe Right heel forward, left foot in place, heel on floor. Alternate. Combine with arms-one arm to front, other out to side. Alternate.
	Exercise 3: Jumping Jacks Sit tall in your chair with feet flat on floor and wide apart for stability. Lift both feet, crossing them in the air and placing them on the floor, one foot in front of the otehr. Then lift them and bring them back to starting position.
	Exercise 4: Arm Pushes/Heels Push arms out to full extension as you come forward with both heels together. Back to starting position, elbows bent chest level, feet flat on floor.
	Chair Exercise 5: Charleston Basic Step Begin with feet together. Touch ball of right foot forward and return. Touch ball of left foot back and return. (Touch forward may be replaced by a kick.)
	Chair Exercise 6: Jumping Rope Combine feet bounces with small arm circle as if skipping rope.
	Chair Exercise 7: Front Touch/Side Touch With knees and feet together, slide the feet forward and slide them back (Front Touch). Keep knees together and separate right and left foot by touching them out to right and left sides and return to place (Side Touch).
	Chair Exercise 8: Arms Up/Middle/Down A) Feet apart, arms spread above head, fingers spread apart; B) Legs together, arms together, clap; C) Feet apart, arms spread apart, hands facing floor. Repeat.