1Chair![Chair sit-to-stand exercise illustration]()
Illustration coming soonChair sit-to-stand
Chair sit-to-stand
2 × 5–8 controlled reps
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.
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HOME PROPS12 MIN6 EXERCISESLEVEL 2HOME
Chair Strength
HW12-040 · Variation 8 · HW40
Use a secured chair and seated/support-based positions to organise the session and limit unnecessary setup changes.
1Prepare2 min
→26 stations × 45 s2 rounds
→3Recover1 min
12:00
total remaining · pauses excluded
Ready · preparation first
Work targets are caps, not a requirement to keep moving.
Your exercises
Work 1 → 6 in order, twice · each 45 s station = up to 30 s work + at least 15 s transition
2Chair + water bottles![Seated water-bottle overhead press exercise illustration]()
Illustration coming soonSeated water-bottle overhead press
Seated water-bottle overhead press
2 × 5–8 controlled reps
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly.
3Chair + water bottles![Seated water-bottle row exercise illustration]()
Illustration coming soonSeated water-bottle row
Seated water-bottle row
2 × 5–8 controlled reps
Keep the trunk steady and draw the elbow back without twisting. Lower or release tension gradually.
4Floor or mat![Hamstring walkout exercise illustration]()
Illustration coming soonHamstring walkout
Hamstring walkout
2 × 5–8 controlled reps
Start in a low bridge. Take small heel steps out and back without sagging; stop the walkout before hamstring cramping.
5Wall![Wall side plank exercise illustration]()
Illustration coming soonWall side plank
Wall side plank
2 × 8–10 s / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.
6Chair / wall nearby![Supported tandem stance exercise illustration]()
Illustration coming soonSupported tandem stance
Supported tandem stance
2 × 15–20 s hold
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance.
Coaching & session plan
HW12-040 · Chair Strength01 Prepare · 00:00–02:00
- Easy march or seated march · 60 sBegin slowly and check your space.
- Comfortable movement rehearsal · 60 sUse easy versions of the first two stations; extend preparation when needed.
Readiness comes before the clock. Take extra preparation or pause whenever needed.
02 Main work · 02:00–11:00
Follow exercises 1–6 in order, twice. Each 45 s station holds up to 30 s work and at least 15 s recovery or transition.
Effort: 5–7/10; finish with 2–4 good repetitions in reserve. These are 12 station exposures, not 12 maximal strength sets.
03 Scale & progress
Use the easier option named on the exercise card, shorten the lever or range, and stop the work early. Pause the clock when additional recovery or setup time is needed.
Repeat this selection until the target can be completed with stable technique on two occasions. Then change one variable only: range, repetitions within the time cap, or modest resistance. Never progress just to fill the timer.
04 Recover · 11:00–12:00
- Easy walk / march and settle · 60 sEase the pace; do not stop abruptly if still breathing hard.
Exercise cues, sides & easier options
1
Chair sit-to-stand · 5–8 controlled reps
Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Chair-supported mini squat
2
Seated water-bottle overhead press · 5–8 controlled reps
Stack the ribs over the pelvis and use a comfortable hand position. Lower under control; choose a lever you can repeat cleanly. Use capped, non-glass bottles; match loads when two bottles are used. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Wall push-up
3
Seated water-bottle row · 5–8 controlled reps
Keep the trunk steady and draw the elbow back without twisting. Lower or release tension gradually. Use capped, non-glass bottles; match loads when two bottles are used. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Self-resisted one-arm row
4
Hamstring walkout · 5–8 controlled reps
Start in a low bridge. Take small heel steps out and back without sagging; stop the walkout before hamstring cramping. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.
Easier: Glute bridge
5
Wall side plank · 8–10 s / side
Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support. Match both sides; the displayed dose is per side. Do side 1, take up to 5 s to switch, then side 2. Rest for all unused time.
Easier: Wall forearm plank
6
Supported tandem stance · 15–20 s hold
Use a fixed support nearby and look ahead. Work inside a controllable range; stop or reset after a loss of balance. Breathe continuously and release before straining.
Easier: Supported semi-tandem stance
Before you start
Equipment: Chair; Chair + water bottles; Floor or mat; Wall; Chair / wall nearby
Inspect supports and clear the floor. Chairs, steps and benches must not tip or slide. No improvised doorframe anchors, glass weights or unverified hanging supports.
Choose a controllable range and modest effort. Stop for sharp pain, dizziness, chest discomfort or unusual breathlessness.
Stop any movement that causes sharp or increasing pain, dizziness or unusual breathlessness. No pain, calorie-burn or injury-prevention outcome is guaranteed.