30 Min Seated Resistance Band Full Body Workout | Beginner Seated Band Workout For Seniors

#seatedbandworkout #seatedresistanceband #vanessabhealth

Hi everyone!

This fully seated resistance band workout is great for anyone who needs to be seated or have that support from a chair while working out.

I have created a full body strength workout here for you from many requests of people wanting a seated version of the resistance band routines.

Thank you to some of my ‘young at heart’ over 55’s who have also requested this recently! I also have on the list to do next year a senior-friendly program just for you too.

Grab your long resistance band and an optional loop band for this workout , plus your chair.

Note : Do not be fooled! You will STILL FEEL this workout and get all muscle working : ARMS, LEGS, GLUTES, UPPER BACK, POSTURE AND CORE! It’s still a full body strength workout using a rep range of 10-20 with most exercises, so be ready to work haha.

Love to see how you all go with this.

Here are your list of exercises:

2.10 : Arm Openings x 10-15

2.58 : Rotator Cuff x 10-15

3.30 : Single Rotator Cuff x 12

4.15 : Side Raise + Leg Extension x 10-20

5.12 : SWAP SIDES

6.30 : Side Bend x 10-20

7.40 : Single Bicep Curl x 15-20 ( l )

8.40 : Front Raise x 15-20 ( l )

9.30 : Single Bicep Curl x 15-20 ( r )

10.32 : Front Raise x 15-20 ( r )

12.02 : Double Tricep Kickback

12.15 : Do one arm at a time if the band is shorter

13.52 : Knee Openings x 15-20

14.15 : TIP : Squeeze your glutes

15.25 : Side Taps x 20-30

16.45 : Side Tap Repeater x 15 ( r )

17.15 : Side Tap Repeater x 15 ( l )

17.30 : Arm movements optional

18.05 : Leg Extension x 20-30

18.47 : Leg Pulse x 10 ( l )

19.00 : Leg Pulse x 10 ( r )

19.20 : Wide Glute Pulses x 15-20

20.15 : Double Arm Press x 10-20

20.30 : TIP : Keep pressing your arms into the band

21.50 : Rotations x 10-20

23.00 : Sword Pulls x 10-20 ( l )

23.20 : Stay up higher and reduce the lean and rotation if needed

24.35 : Sword Pulls x 10-20 ( r )

26.15 : Diagonal Openings x 10-20

26.30 : Leg lift optional

27.12 : Bicep Curl Half + Full Range 10-20

29.00 : Side Bend (single leg) x 10-20 ( r )

30.00 : Side Bend (single leg) x 10-20 ( l )

30.15 : Keep your core and glutes strong

31.00 : Chest Flys + Circles x 10 (r leg out)

31.40 : Chest Flys + Circles x 10 (l leg out)

32.49 : Rows x 15-20

31.20 : Hamstring Stretch

Post in the comments once you have done this routine!
Keep up the great work amazing people :-)

Post in the comments once you have done this routine!
Keep up the great work amazing people :-) Reach out if you need any help!

Vanessa B xx
https://vanessabhealth.com/
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About Vanessa Bartlett:
✅20 Years Experience as a Holistic Personal Trainer
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