The Chair Workout
a. While seated, place your hands on your legs or on the sides of your chair and raise your left knee, then lower it.
b. Raise your right knee, then lower it. Repeat on each leg, one at a time. Perform at your own pace for 1 to 3 minutes at a time.
Seated Biceps Curls
a. While seated, place resistance tubing under your firmly planted feet.
b. Grasp the handles, palms up, and raise your hands toward your shoulders, bending your elbows. Slowly lower to the starting position. Do one or two sets of 12 to 15 repetitions each.
a. While seated, place the resistance tubing under your firmly planted feet. Grasp the handles with palms down. Raise your hands to shoulder height with elbows bending.
b. Slowly lower to starting position. Focus on the contraction in your shoulder muscles. Do one to two sets of 12 to 15 repetitions each.