Seated and Supported Strength B

Partial squats, wall push-ups, band rows and curls, plus supported balance.

Duration

25–35 min

Level

Beginner

Equipment

Chair, light dumbbells, rated band anchor

Exercises

5

Targets: Legs, Chest, Back, Biceps, Balance

Exercises

Supported Partial Squat
2 sets · 8-10 · 90s rest

Hold a fixed support; use comfortable depth.

Swap: Sit-to-Stand with Hand Support

Wall Push-Up
2 sets · 8-12 · 75s rest

Keep body straight and move slowly.

Swap: Seated Band Chest Press with Rated Anchor

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

Keep torso still and shoulders relaxed.

Swap: Supported Dumbbell Row

Seated Dumbbell Curl
2 sets · 10-12 · 60s rest

Keep upper arms still.

Swap: Band Curl

Supported Tandem Stance
2 sets · 15-20s/side · 45s rest

Keep hands close to fixed support.

Swap: Supported Narrow Stance

A fully seated, supported strength session using a sturdy chair and light resistance. Move deliberately and keep each movement controlled. General fitness template, not injury rehabilitation; stop for sharp pain. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.