4-Week ChairGlow Workout Calendar

One guided session a day, straight from the ChairGlow YouTube channel. No equipment, no gym, no floor work. Just press play and follow along.

15 to 35 minutes a day · Seated only · All levels

Before you start

Use a sturdy chair without wheels, against a wall if you can. Stop if you feel chest pain, dizziness, unusual breathlessness or sharp pain. This is general exercise information, not medical advice. Safety guide.

Go to day 1

Videos open on YouTube. Progress is saved in this browser on this device only.

Day 1
We open gently with a rotation of favourite short routines: fall prevention, back relief, posture, and circulation work, to warm the body up for the month ahead.
About 32 min
- I’m 60 and These 5 Chair Exercises Saved Me From Falls (8 min)
- Nobody Does These 5 Chair Moves for Back Pain (But They Work!) (9 min)
- Every Senior Over 50 Must Do These 5 Chair Exercises for Perfect Posture (9 min)
- The ONLY 3 Exercises you NEED to Improve Leg Circulation (6 min)
Day 2
Back-pain relief and posture work carry over from yesterday, and we add a leg-strength video to start building lower-body stamina.
About 32 min
- Nobody Does These 5 Chair Moves for Back Pain (But They Work!) (9 min)
- Every Senior Over 50 Must Do These 5 Chair Exercises for Perfect Posture (9 min)
- The ONLY 3 Exercises you NEED to Improve Leg Circulation (6 min)
- Every Older Adult Needs These Chair Exercises for Stronger Legs (8 min)
Day 3
Your first full session of the month: a complete flat-tummy routine to kick things off with real momentum.
About 30 min
- Seniors Over 50: Once A Day For Flat Tummy! (30 min)
Day 4
Posture, circulation, and leg work continue, and today we introduce a neck-and-shoulder video to release tension that builds up from everyday life.
About 32 min
- Every Senior Over 50 Must Do These 5 Chair Exercises for Perfect Posture (9 min)
- The ONLY 3 Exercises you NEED to Improve Leg Circulation (6 min)
- Every Older Adult Needs These Chair Exercises for Stronger Legs (8 min)
- I’m 60 and These 5 Chair Exercises Fixed My Neck & Shoulder Pain (9 min)
Day 5
A dedicated core-and-cardio session: chair air bikes, knee drives, and core twists.
About 34 min
- Seated Exercises To Make Belly Fat CRY HARD (34 min)
Day 6 (rest)
You've made it through your first week! Rest today: hydrate, stretch gently, and get ready for week two.
Day 7
Week two opens with circulation, leg, and neck-relief work carried over, plus a chest-lift video to round things out.
About 30 min
- The ONLY 3 Exercises you NEED to Improve Leg Circulation (6 min)
- Every Older Adult Needs These Chair Exercises for Stronger Legs (8 min)
- I’m 60 and These 5 Chair Exercises Fixed My Neck & Shoulder Pain (9 min)
- Lift Chest With This Seated Workout For Seniors Over 50 (7 min)
Day 8
A full balance-focused morning routine: ankle circles, heel-toe raises, and sit-to-stand work, designed to steady you on your feet.
About 33 min
- Better Balance After 50 - Morning Chair Routine (33 min)
Day 9
Leg, neck, and chest work continue, and we add a back-strengthening video to balance out the upper body.
About 31 min
- Every Older Adult Needs These Chair Exercises for Stronger Legs (8 min)
- I’m 60 and These 5 Chair Exercises Fixed My Neck & Shoulder Pain (9 min)
- Lift Chest With This Seated Workout For Seniors Over 50 (7 min)
- Lose Back Fat With This Seated Workout For Seniors Over 50 (7 min)
Day 10
A second complete tummy-focused session to build on the strength you started in week one.
About 21 min
- The Flat Tummy Chair Workout For Seniors Over 50 (21 min)
Day 11
Neck, chest, and back work carry over, plus a full-body video to close out week two strong.
About 30 min
- I’m 60 and These 5 Chair Exercises Fixed My Neck & Shoulder Pain (9 min)
- Lift Chest With This Seated Workout For Seniors Over 50 (7 min)
- Lose Back Fat With This Seated Workout For Seniors Over 50 (7 min)
- Seniors Over 50 & Beginners Can Lose Weight With This Chair Workout (7 min)
Day 12 (rest)
Two weeks down! Take today to recover. Your consistency is already paying off.
Day 13
Week three opens with a complete morning routine: cat-cow stretches, shoulder presses, and posture work, to start the day moving well.
About 33 min
- Do This Chair Morning Routine For Seniors (33 min)
Day 14
Chest, back, and full-body videos continue, and we bring back the fall-prevention routine from week one to keep balance work in the mix.
About 29 min
- Lift Chest With This Seated Workout For Seniors Over 50 (7 min)
- Lose Back Fat With This Seated Workout For Seniors Over 50 (7 min)
- Seniors Over 50 & Beginners Can Lose Weight With This Chair Workout (7 min)
- I’m 60 and These 5 Chair Exercises Saved Me From Falls (8 min)
Day 15
A full arm session: bicep curls, tricep kickbacks, and rows, for stronger arms without ever standing up.
About 33 min
- How Seniors Can Tone Their Arms While Seated (33 min)
Day 16
Back, full-body, and balance work continue, with a return to the back-pain relief video from day one.
About 31 min
- Lose Back Fat With This Seated Workout For Seniors Over 50 (7 min)
- Seniors Over 50 & Beginners Can Lose Weight With This Chair Workout (7 min)
- I’m 60 and These 5 Chair Exercises Saved Me From Falls (8 min)
- Nobody Does These 5 Chair Moves for Back Pain (But They Work!) (9 min)
Day 17
A complete slim-down session to close out week three on a strong note.
About 21 min
- Seniors Can Get A Slim Down While Sitting! [Chair Workout] (21 min)
Day 18 (rest)
Three weeks in, you're over halfway! Rest up today. The final week brings your strongest sessions yet.
Day 19
Week four begins with a dedicated leg-strength session to carry you into the final stretch.
About 23 min
- Seniors Over 50: Once A Day For Stronger Legs! (23 min)
Day 20
A full-body routine blending balance, posture, and strength work. Everything you've built this month starts coming together here.
About 33 min
- Feel 20 Years Younger With This Daily Chair Routine (33 min)
Day 21
A lighter combo day rotating full-body, fall-prevention, back, and posture videos from earlier in the month.
About 33 min
- Seniors Over 50 & Beginners Can Lose Weight With This Chair Workout (7 min)
- I’m 60 and These 5 Chair Exercises Saved Me From Falls (8 min)
- Nobody Does These 5 Chair Moves for Back Pain (But They Work!) (9 min)
- Every Senior Over 50 Must Do These 5 Chair Exercises for Perfect Posture (9 min)
Day 22
A complete daily routine covering shoulders, core, and legs: a well-rounded session for strength and mobility.
About 33 min
- Daily Chair Exercises For Woman Over 50 (33 min)
Day 23
See what a full daily chair-workout habit feels like with this complete session.
About 18 min
- Seniors Over 60: Do This Chair Workout Daily & See What Happens (18 min)
Day 24 (rest)
Four weeks complete! You're in the home stretch now. Rest today and get ready for the final push.
Day 25
A full posture session: cat-cow stretches, back squeezes, and shoulder presses, to help you stand taller and straighter.
About 33 min
- Improve Posture & Stand Taller With This Chair Routine (33 min)
Day 26
A full-circle combo day, echoing the very first videos of the month: fall prevention, back relief, posture, and circulation.
About 32 min
- I’m 60 and These 5 Chair Exercises Saved Me From Falls (8 min)
- Nobody Does These 5 Chair Moves for Back Pain (But They Work!) (9 min)
- Every Senior Over 50 Must Do These 5 Chair Exercises for Perfect Posture (9 min)
- The ONLY 3 Exercises you NEED to Improve Leg Circulation (6 min)
Day 27
A complete waist-focused session: side bends, core twists, and woodchoppers, for the final stretch of the program.
About 33 min
- Slim Your Waist Without Standing – Chair Workout (33 min)
Day 28
The finale! A knee-focused session to close out the month. Congratulations on completing all 4 weeks.
About 10 min
- Knee Arthritis After 60? Fix It In 10 Min! (Seated only) (10 min)

4-Week ChairGlow Workout Calendar

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6 (rest)

Day 7

Day 8

Day 9

Day 10

Day 11

Day 12 (rest)

Day 13

Day 14

Day 15

Day 16

Day 17

Day 18 (rest)

Day 19

Day 20

Day 21

Day 22

Day 23

Day 24 (rest)

Day 25

Day 26

Day 27

Day 28