11 minutes · Seated and Standing · Moderate

Chair strength plus

A little more than week one. The weekly plan brings it in from week three.

Have within reach

• A sturdy chair
• A clear stretch of wall

The running order

Each movement starts with a few seconds to get into position, and a new round starts with a breather. The eleven minutes include both. The times are for the first weeks of the plan; later weeks hold some movements a little longer.

Two rounds of

1. 

   one minute

   Seated march

   Lift one knee, then the other, as if walking on the spot.

2. 

   50 seconds

   Seated leg extensions

   Straighten one knee until the leg is level, hold a moment, lower it slowly. Then the other.

3. 

   one minute

   Sit to stand

   Sit near the front of the chair, feet flat. Lean forward and stand up, hands free if you can, then sit back down slowly.

4. 

   one minute

   Wall push

   Stand an arm's length from the wall, hands flat on it at shoulder height and width. Bend your elbows, then push back, body straight.

To finish

1. 

   a minute and a half

   Slow breathing

   In through the nose for four, out through the mouth for six. Never hold your breath.

To keep a copy

Print this page from your browser: the pictures, menus and buttons are left off, so the running order fits on a sheet.

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.

All nineteen routines