Feel Better in 30 Days – Week 1: The Ultimate Beginner’s Workout

By Hayley Townsend |

Engage every muscle group and improve your overall fitness with this workout of simple and effective chair exercises.

This 4-week workout series is designed to boost your overall fitness and help you to feel your best in 30 days! Each week you’ll have a new workout that engages all your major muscle groups and helps to progress your strength, endurance, balance and coordination. Small changes can add up to big results!

As always, safety is key. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely.

For this workout you’ll need a sturdy chair without arm rests.

Move through the following exercises with Andi:

  • Seated Walk with Toe Taps
  • Shoulder Shrugs
  • Alternating Heel Walks
  • Alternating Knee Lifts
  • Shoulder Squeeze (Front and Back)
  • Seated Pressure Squats
  • Lateral Arm Raises
  • Kickstand Squats
  • Seated Arm Pulls
  • Alternating Front Lunges
  • Arm Lifts + Rotation
  • Seated Plie Squats
  • Hip Hinge + Row
  • Calf Raises
  • Hip Hinge + Triceps Extension

Complete your workout with key stretches to lengthen and strengthen your muscles for better mobility.

Move through these stretches with Andi:

  • Cat Cow
  • Chest Opener
  • Figure 8
  • Hamstring Stretch

Add this workout to your weekly exercise routine. Next week, you’ll have another total-body workout that will gradually increase in intensity as you grow stronger.

If you want more workouts for the week, here are some of our favorite exercise to help you achieve your goals:

Looking to build strength? These strength building exercises can be incorporated into your morning routine for a quick boost.

Need to improve your endurance? This quick cardio routine will elevate your heart rate and boost your overall fitness.

Working on balance? Try this 10-minute workout for better balance.

Want to improve your coordination? These fun drills challenge your body and brain to progress your coordination.

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