Do you have a chair based 7 Minute Workout for 75+?

We don’t have a dedicated chair-based version of the 7 Minute Workout, but you can easily create one using the steps below. This routine is designed for comfort, stability, and gentle movement while seated.

How to Add It in the App

  1. Open the app and go to the Custom AI tab (bottom of the screen).
  2. Tap the + button at the top.
  3. Choose Add New, then enter the workout below.

Suggested Workout Order


1. Arm Circles

2. Spine Twist

3. Good Mornings

4. Watchdog Pose

5. Bird Dog

6. Upper Ab Curl

7. Active Bridge

8. Shoulder Bridge

9. Leg Clams

10. Criss Cross

11. Jumping Rope

12. Wall Push Ups


  1. Arm Circles

Modification: Sit upright with feet planted. Extend arms slightly out to the sides (or forward if more comfortable). Make small, controlled circles for 15 seconds, then reverse direction. Keep shoulders relaxed.


  1. Spine Twist

Modification: Sit tall with feet flat. Cross arms over chest or place hands on shoulders. Slowly rotate the torso to one side within a pain-free range, return to center, then to the other side. Move gently—no forcing.


  1. Good Mornings

Modification: Seated hip hinge. Place hands on thighs, keep back long, hinge slightly forward from the hips, then return upright using core and glutes. Small range is fine.


  1. Watchdog Pose

Modification: While seated, extend one arm forward and the opposite leg straight (heel can stay on the floor). Hold briefly, return, and switch sides. Keep core engaged and posture tall.


  1. Bird Dog

Modification: Similar to Watchdog. Seated, reach opposite arm and leg with a gentle brace in the core. Keep movements slow and controlled, range small.


  1. Upper Ab Curl

Modification: Sit tall, hands across chest or on thighs. Exhale and gently curl the upper torso forward a few inches (like a mini crunch), then return to tall posture. Avoid pulling on the neck.


  1. Active Bridge

Modification: Seated glute squeezes. Sit upright and squeeze glutes for 2–3 seconds, then relax. Focus on posture; this activates the posterior chain without standing.


  1. Shoulder Bridge

Modification: Seated marching. Sit tall, brace the core lightly, and lift one knee a few inches, set it down, then alternate. Keep the movement small and controlled.


  1. Leg Clams

Modification: Seated hip open/close. Sit tall with feet flat and knees bent. Gently open the knees outward a small amount against light self-resistance (hands near thighs), then return. Optionally alternate right/left for asymmetrical focus.


  1. Criss Cross

Modification: Seated diagonal reaches. Sit tall and gently rotate to bring one elbow toward the opposite knee (knee can lift slightly), then switch sides. Keep it small and controlled.


  1. Jumping Rope

Modification: Arm-only rope simulation. Sit tall with feet planted and mimic rope-turning with the wrists/forearms. Keep tempo comfortable. Optional: light heel taps instead of bouncing.


  1. Wall Push Ups

Modification: Seated chest press motion. If standing wall push-ups aren’t comfortable, stay seated and perform a slow “press forward and pull back” motion with the arms to simulate pressing. If you prefer to stand and it’s safe, do very shallow wall push-ups.


Remember to always check with your doctor before starting a new exercise routine.

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