3 seconds down, 1 second up on every rep.

1. Seated Leg Raises — 45–50sec. Sit edge, grip sides. Lift knees, lower 3sec, no floor touch.

2. Chair Push-Ups — 45–50sec. Hands on seat, diagonal line. Lower 3sec, up 1sec.

3. Seated Torso Twists — 45–50sec. Feet lifted, rotate from waist.

4. Chair Dips — 45–50sec. Fingers forward, hips off. Elbows back.

5. Seated Knee-to-Chest Pulls — 45–50sec. Lean 45°, alternate knees.

6. Incline Push-Ups on Chair Back — 45–50sec. Chair against wall. Lower 3sec.

7. Standing Calf Raises — 45sec. Full range, 3sec down.

${wp.chair}

Daily Plan