Seated and Supported Strength A

Seated and supported strength work with light dumbbells and a band.

Duration

25–35 min

Level

Beginner

Equipment

Chair, light dumbbells, rated band anchor

Exercises

5

Targets: Legs, Shoulders, Back, Calves, Hip Flexors

Exercises

Sit-to-Stand with Hand Support
2 sets · 6-10 · 90s rest

Use hands as needed and stand steadily.

Swap: Supported Partial Squat

Seated Dumbbell Press
2 sets · 8-12 · 90s rest

Use back support and comfortable shoulder range.

Swap: Wall Push-Up

Seated Band Row
2 sets · 10-15 · 75s rest

Use a rated anchor; sit tall and pull elbows back.

Swap: Supported Dumbbell Row

Seated Calf Raise
2 sets · 12-15 · 60s rest

Raise heels slowly with feet beneath knees.

Swap: Supported Calf Raise

Seated March
2 sets · 8-10/side · 45s rest

Lift one knee without leaning backward.

Swap: Seated Heel Lift

Includes supported standing. Not a wheelchair-specific or clinical rehabilitation program. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.