9 Weeks of Seated Workouts - Done With Me - 1 Year Access

**You will have access within 24 hours of purchase.

9-Week Seated Strength Program

Smart strength. Joint-friendly. Full-body results.

This 9-week seated workout program is designed for anyone who wants to build real strength without getting on the floor, jumping, or stressing their joints. These workouts are scalable from beginner to intermediate, making them ideal whether you’re just starting out, returning after time off, or intentionally choosing low-impact training that still delivers results.

Each workout uses dumbbells and a resistance band to create effective, full-body strength sessions—while staying seated the entire time.

What Makes Seated Training So Powerful

Seated workouts remove unnecessary strain while allowing you to focus on muscle engagement, control, and posture. Because the body is supported, you can:

• Lift with better form

• Activate muscles more intentionally

• Reduce joint stress (knees, hips, lower back)

• Train consistently without fear of injury

These workouts aren’t “easy”—they’re smart.

Full-Body Strength From a Chair

Using dumbbells and a band placed around the legs, you’ll perform controlled movements such as:

• Leg spreads (hip abduction)

• Marches

• Upper-body presses and pulls

• Core-supported strength work

This combination trains:

• Glutes and hips for stability and pelvic support

• Core muscles, including deep stabilizers

• Upper body (arms, shoulders, back, chest)

• Hip flexors and inner thighs for balanced strength

Core & Pelvic Floor Benefits

Seated strength training encourages an upright posture, which naturally engages the deep core muscles—especially the transverse abdominis.

When paired with controlled leg movements and resistance bands, these workouts help:

• Improve core stability

• Support pelvic floor function

• Enhance posture and spinal support

• Reduce compensations that lead to pain

This makes seated training especially valuable for:

• Women over 40

• Postpartum or post-injury clients

• Anyone rebuilding strength safely

Beginner Friendly & Fully Scalable

Every workout can be adjusted to your level:

• Use lighter or heavier dumbbells

• Adjust band tension

• Slow down or increase tempo

• Focus on range of motion that feels right for your body

Beginner-friendly does not mean ineffective—it means accessible and progressive.

What You Get

• 9 weeks of guided seated strength workouts

• Dumbbell and resistance band–based training

• Beginner to intermediate progression

• No floor work or high-impact movement

• Designed for longevity, strength, and confidence

• + A weekly bonus band workout or cardio workout

Perfect For You If:

✔ You want strength training without joint stress
✔ You prefer seated or chair-based workouts
✔ You’re rebuilding strength safely and intentionally
✔ You want workouts that support your core and hips
✔ You want to feel stronger—not exhausted

This program proves that you don’t need to stand, jump, or strain to get stronger—you just need the right approach.