ChairMaster Exercise Guide Examples
Download The Complete Exercise Guide PDF
Warm Up
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Warming up on the ChairMaster exercise bicycle for 10 to 15 minutes is recommended before you start your ChairMaster exercises. While you can cycle with the seat in the upright position, adjusting the seat to the reclining position gives you a comfortable seat, reclined with your mid and lower back fully supported – allowing you to move your legs without any weight to the joints. The 5 levels of resistance allow you to customize your workout.
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Seated Exercises - Chair in upright position
Arms & Shoulders
1 - Bicep Curl
- Sitting in the ChairMaster
- Feet on the floor
- Hold the handles of the bands attached to the front of the chair
- Palms facing up
- Slowly bring fists toward shoulders
- Keep elbows in
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2 - SHOULDER PRESS
- Sitting in the ChairMaster
- Feet on the floor
- Hold the bands at shoulder height palms facing forward
- Press the arms straight towards the ceiling
- Slowly lower
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3 - CHEST PRESS
- Sitting in the ChairMaster
- Feet on the floor
- Hold the bands at shoulder height palms facing down
- Press forward to straighten the arms
- Slowly release
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4 - tricep press back
- Sitting in the ChairMaster
- Feet on the floor
- Hold the handles of the bands attached to the front of the chair
- Palms facing down
- Press the hands straight back
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5 - Lateral arm raises
- Sitting in the ChairMaster
- Feet on the floor
- Hold the bands at shoulder height palms facing forward
- Press the arms straight towards the ceiling
- Slowly lower
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6 - flys
- Sitting in the ChairMaster
- Feet on the floor
- Hold the bands at shoulder height palms facing down
- Press forward to straighten the arms
- Slowly release
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7 - Bent Arm Rows
- Sitting in the ChairMaster
- Feet on the floor
- Hold the handles of the bands attached to the front of the chair
- Palms face down
- Elbows are out to the sides
- Pull fists towards the chest
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8 - Wrist Curls
- Sitting in the ChairMaster
- Feet on the floor
- Hold the handles of the bands attached to the front of the chair
- Palms facing up with elbows in
- Holding the forearms still curl with only the wrists
- Repeat with palms facing down
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SEATED EXERCISES - CHAIR IN UPRIGHT POSITION
Legs
9 - Leg press with cuff
- Sitting in the ChairMaster
- Attach cuff to the right foot around the center of the foot
- Sit tall, hold the arms of the chair
- Start with the right knee bent
- Lift right leg keeping knee bent
- Press right leg straight
- Slowly release and repeat
- Switch Sides
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10 - Leg Extension with cuff
- Sitting in the ChairMaster
- Attach cuff to the right ankle
- Sit tall, hold the arms of the chair. Knees are bent
- Slowly straighten the right leg
- Slowly lower and repeat
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11 - Seated Abductor with cuff
- Sitting in the ChairMaster
- Attach cuff to the right ankle
- Fully extend the leg
- Move the straight leg out to the right
- For added resistance use the cuff on the left side of the chair
- Switch sides
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SEATED EXERCISES - CHAIR IN UPRIGHT POSITION
Abdominals
12 - Alternating
leg lifts
- Sitting in the ChairMaster
- Sit up tall
- Chest is lifted
- Alternate lifting legs with knees bent
- Hold the chair for support
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13 - Alternating leg lifts w/cross body crunch
- Sitting in the ChairMaster
- Sit up tall
- Chest is lifted
- Lift right leg with knee bent
- Lace hands behind the head
- Take left elbow towards right knee
- Switch sides
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14 - Seated leg crunches/both legs/ holding chair
- Sitting in the ChairMaster
- Sit up tall
- Chest is lifted
- Hold the chair for support
- Lift both knees towards the chest
- Slowly lower the feet to the floor
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SEATED EXERCISES - CHAIR RECLINING
Arms & Shoulders
15 - Chest press
- Sitting in the ChairMaster
- Feet on the floor
- Hold the bands at shoulder height palms facing down
- Press forward to straighten the arms
- Slowly release
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16 - Shoulder press
- Sitting in the ChairMaster
- Feet on the floor
- Chest is lifted
- Hold the bands at shoulder height palms facing forward
- Press the arms straight towards the ceiling
- Slowly lower
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17 - Reclining Flys
- Feet on the floor
- Hold the bands at shoulder height palms facing in
- Extend the arms out to the sides directly from the shoulder
- Bring the hands together slowly
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