Chair Pilates – episode 1

Workout description:

Warm-Up:

1. Cat/Cow
2. Tail Chaser
3. Thoracic Push-Ups – 6 reps
4. Peddle Legs – 10 reps
5. Leg Swings (lateral and backward) – 10 each side
6. Standing Chair Toe Taps – 10 reps
7. Sit Squats – 10 reps

Main Workout:

Elevated Sequence (on one leg, then repeat on the other):

1. Hamstring Stretch
2. Lunges + Heel Lifts
3. Straight Leg Lifts
4. Side Bends (towards elevated leg and standing leg) – 6 reps each + 1 full-range side bend
5. Quad & Hip Flexor Stretch + Lunges – 10 reps
6. Single-Leg Deadlifts – 4 reps
7. Glute/Pigeon Stretch with Back Leg Extended – 6 reps (alternative: seated cross-leg stretch)

Plank & Core Sequence:

1. Plank to Pike – 4 reps + 4 pulses
2. Plank with Heel Raises – 10 reps
3. Mountain Climbers – 10 reps
4. Wide Lunge with Torso Rotations – 4 each side

Standing Back Stretch Sequence:

1. Back Stretch + Bent Knees – 4 reps

Cool Down:

1. Seated Spine Stretch Forward – 2 reps
2. Seated Seal/Forward Fold
3. Straddle Chair Torso Rotations – 2 each side