both
beginner
Rehabilitation programs
Workout with only a chair or a bench - Covid-19
Goal
Some exercises to workout at home with a chair or bench. Choose the exercises that you feel they are necessary for you. The sets and reps should be prescribed by a physiotherapist.
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1/3
MOUNTAIN CLIMBER ON BENCH
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/elevacion-alterna-de-rodillas-al-apoyado-en-banco-plano-init-pos-8051.png)
CHAIR ASSISTED SQUATS
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/media-sentadilla-con-apoyo-silla-7814.png)
ASSISTED SIT TO STAND
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/levantarse-silla-con-apoyo-mesa-5617.png)
SIT TO STAND WITH KNEE CONTROL
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/levantarse-desde-sentado-9089.png)
WALKING ON THE SPOT
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/flexion-cadera-apoyo-silla-7620.png)
AROM HIP ABDUCTION
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/abduccion-pierna-apoyado-en-silla-init-pos-2312.png)
AROM HIP EXTENSION
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/extension-cadera-de-pie-apoyado-silla-init-pos-6262.png)
CHAIR ASSISTED CALF RAISES
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/elevacion-talones-de-pie-apoyado-en-silla-init-pos-6580.png)
CALF STRETCH ON STEP
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/estiramiento-gemelos-en-escalon-init-pos-8128.png)
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2/3
SEATED HIP ADDUCTION WITH PILLOW
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/aduccion-cadera-sentado-almohada-3975.png)
SEATED ALTERNATE LEG LIFTS
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/flexion-cadera-sentado-init-pos-6084.jpeg)
HIP FLEXOR STRETCH ON CHAIR
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/estiramiento-flexores-cadera-silla-init-pos-8385.png)
Bulgarian Split Squat
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/zancada-con-la-otra-pierna-elevada-init-pos-9604.png)
SINGLE LEG ELEVATED BRIDGE ON CHAIR
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/puenta-con-una-pierna-apoyado-en-silla-init-pos-2440.png)
ABDOMINAL CRUNCH: KNEES 90 DEGREE ANGLE
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/encogimientos-abdominales-con-las-rodillas-flexionadas-y-apoyadas-init-pos-7045.png)
PUSH UP ON A BENCH WITH HIP EXTENSION
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/flexion-de-brazos-y-extension-de-cadera-apoyado-en-banco-init-pos-1920.png)
BENCH DIPS WITH ONE LEG EXTENDED
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/extension-de-brazos-con-apoyo-en-banco-una-pierna-flexionada-init-pos-1711.png)
Bench dips
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/extension-de-brazos-apoyado-en-banco-plano-init-pos-5153.png)
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3/3
Push up on a bench
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/flexiones-de-brazos-sobre-un-banco-plano-init-pos-7508.png)
PUSH UP WITH FEET ON A BENCH
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/flexiones-de-brazos-con-piernas-apoyadas-sobre-banco-init-pos-5610.png)
RESISTANCE BAND SINGLE-LEG PRESS
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/extension-pierna-sentado-banda-elastica-init-pos-9418.jpeg)
RESISTANCE BAND KNEE EXTENSIONS
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/extension-rodilla-sentados-banda-elástica-init-pos-8596.png)
RESISTANCE BAND SEATED ROW
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/remo-sentado-con-banda-elastica-init-pos-7108.jpeg)
RESISTANCE BAND SINGLE-LEG PRESS
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/extension-pierna-sentado-banda-elastica-init-pos-9418.jpeg)
HAMSTRING STRETCH - SITTING
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/estiramiento-femoral-sentado-init-pos-7276.png)
GLUTEAL STRETCH
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/estiramiento-de-gluteos-sentado-en-banco-init-pos-8603.png)
SEATED THORACIC ROTATIONS
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/estiramiento-rotacion-toracica-sentado-init-pos-5830.png)
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