Chair Based Exercise (CBE)
✅ Chair-Based Exercise Routine (15–20 Minutes)
What you’ll need:
- A sturdy, armless chair
- Comfortable clothing
- Water nearby
🧘♀️ 1. Seated Posture Check & Deep Breathing (2 minutes)
- Sit tall, shoulders relaxed, feet flat on the floor.
- Inhale slowly through the nose for 4 seconds.
- Exhale gently through the mouth for 6 seconds.
- Repeat for 5–6 breaths.
🚶♂️ 2. Marching in Place (Seated) – 1 minute
- Sit upright.
- Lift one knee at a time as if marching.
- Use arms if comfortable (swing gently).
💪 3. Seated Arm Circles – 30 seconds each direction
- Extend arms to the sides.
- Do small circles forward, then reverse.
- Sit tall, extend one leg straight out and hold for 2 seconds.
- Lower slowly. Repeat with the other leg.
- Keep heel on the floor, lift toes (toe taps).
- Then keep toes down, lift heels (heel taps).
- Place hands on the armrests or sides of the seat.
- Push down to lift your body slightly (just off the seat), then lower slowly.
- If unable to lift fully, just press and hold lightly to engage muscles.
🧍 7. Sit-to-Stand (If safe) – 5–10 reps
- From seated, push through heels and stand up slowly.
- Use arms on the chair if needed.
- Sit back down slowly with control.
🧘 8. Cool Down: Seated Stretching (2–3 minutes)
- Neck rolls: Gentle side-to-side (avoid full circles).
- Shoulder shrugs: Up, back, down (slow and relaxed).
- Side stretch: Reach one arm overhead and lean slightly.
- Hamstring stretch: Extend one leg, reach toward the toe gently.
🧘♀️ 9. Revitaliser
Seated Posture Check & Deep Breathing (2 minutes)
- Sit tall, shoulders relaxed, feet flat on the floor.
- Inhale slowly through the nose for 4 seconds.
- Exhale gently through the mouth for 6 seconds.
- Repeat for 5–6 breaths
10.YAWN AND WAKE-UP
- Do this routine 3–5 times per week.
- Always move slowly and with control.
- Stop immediately if there’s pain, dizziness, or shortness of breath.
🏋️♀️ EXERCISE PLAN
- Week
- Cardio
- Strength
- Goal
- Week 1–2
- 30–40 min brisk walk x 5/week
- Bodyweight (15 20 min) x 2
- Build consistency
- Week 3–5
- 40 min walk x 5/week
- Add dumbbells/resistance bands x 3/week
- Boost fat burn & metabolism
- Week 6–7
- Intervals 2x/week + walking
- Strength x 3/week
- Break plateau & build tone
- Week 8
- 30–45 min daily walk
- Light full-body strength x 2/week
- Maximize visible toning
BLAST V13.1 Structure approx 5 minutes per complex
Differing Protocols
- Complex 01 – Dynamic Warm-up & Mobilisation
- Complex 02 – Peripheral Heart Action
- Complex 03 – Propulsion
- Complex 04 – High Intensity
- Complex 05 – Core
- Complex 06 – Active Recovery Cool down
Complex 1
- Mobilisation for shoulder stability spinal mobility
- Protocol
- constant time
- 4 moves 2 rounds
- Sit back crunch to upward dog 20 sec
- Prone spinal rotation hand out wide 10 sec
- Hip rotation R leg then L leg 20 sec
- Kneeling pushups 10 sec
- Scapular retractions 10 sec
Complex PHA
Protocol constant Repetition 20 sec rest 3 rounds
- Sumo squat 6 depth & speed
- Sumo squat walk 12 steps keep chest up eyes up
- Plank walkout to stand position 3
- Hand wide lateral pushup 6
Complex HIIT
Protocol constant time 15 sec on 15 off 2 cycles
- Alternating floor forward and backwards
- Single arm mountain climber R side
- Single arm mountain climbers L side
- Push-up with alternating plank superman avoid taking hips out
Complex Propulsion
Protocol ascending pyramid 6-8-10-8-6
- Fast lateral tuck jump R then L
- 180* degree turn touch floor
- Alternating single leg burpee
Complex Core
Protocol Constant time 15 on
15 off 3 rounds
- Alternating knee lift crunch. Get knee up to lifts
- Torso rotation like hitting a golf ball
- Good mornings working on back extensors
Complex Active Recovery
Protocol constant time
20 sec each 2 rounds
- Chest stretches : forward and back expansion through chest play with height
- Calf stretch : side to side dynamic 3D mobility for the calf
- Hip flexor stretch : push forward into the hip flexors slightly move torso bs k
- Hamstring stretch : lengthen the leg and stick the butt out
Pilates was developed by
Joseph Pilates in the 1920s, and is a method of exercise that consists oflow-impact flexibility and muscular strength and endurance movements.
Pilates emphasises proper postural alignment, core strength and muscle balance. The core and breathing are extremely important in this form of exercise. As you inhale and exhale, you focus on your muscles to work. A steady sweat builds up, even by just breathing properly.
This is an excellent exercise to add to your intensity programme for
toning, tightening and flexibility.
Duration: 1 hour
Pg 88
Pilates
* Yoga, which originated in India, comprises physical, mental, and spiritual moves. It encourages you to allow your mind and soul to collaborate with your body
to attain a complete essence of the body to a way of life. It is much more than twisting, turning, stretching, breathing, and sitting in complex ways. Through deep breathing and meditation it attains to cleanse the soul and the mind of worldly matters. Through the slow motion movements and breathing techniques, you gain greater flexibility with time, increased circulation, and hence an overall improvement in health. Again, yoga should be a supplement of a fitness programme. The 12 common poses to master are: Mountain, tree, warrior, lunge and salute, one-legged balance, triangle, pigeon, bridge, cat, seated twist, cobra, downward dog, and total relaxation. These are called the daily dozen. The daily dozen comprises starting with the sukhsana (begin by sitting cross legged on the floor and breathing deeply), then stand up into a mountain, standing forward bend, tree, standing side stretch, forward lunge or warrior, cat,
bridge, downward dog, seated spinal twist, child’s pose, cobra, and corpse or total relaxation. Allow your movements to flow, one into another, feel your breathing, and let your mind and body work together.
Duration: 1 hour
A few reasons why you should meet us on a trampoline
- Lymphatic Circulation
- Protects the joints
- Strengthens the body from a cellular level
- Muscle endurance: elevate your strength
- Quicken your recovery
- Promotes Tissue repair
- Increases respiration and capacity for breathing
- Increased G-Force (gravitational load) which strengthens the musculoskeletal systems
TrampolineBurpees
progress with your fitness level and will set that body on fire.
Level 1: Step on – into a deep squat, step off, step out to plank.
Level 2: Jump on – into a deep squat, jump off, jump out to plank.
Level 3: Single leg hop on, jump off, jump out to a plank.
- Complete both sides
- Honor where you are in your fitness journey as each move builds strength, stability, and confidence. Rebounding isn’t just cardio, it’s a full-body celebration of resilience and rhythm.
Trampoline
- Even doing simple breath exercises like box breathing (inhale 4 sec, hold 4, exhale 4, hold 4) can be paired with gentle movement.
- Movement suggestion: Slow arm raises with inhale/exhale focus.
Breath-work
Understanding the difference between Overweight and Obesity:
An overweight person is defined as a person who weighs more than the standard weight range for his/her height. When overweight exceeds defined cutoffs, it is termed obesity. Adiposity means a person has an excess amount of body fat.
The body mass index or BMI determines what category of overweight one would fall into.
These are the WHO-defined cut-offs for overweight:
BMI. 25-29.9. Overweight
BMI. 30-34.0. Low-risk obesity
BMI. 35-39.9. Moderate risk obesity
BMI. 40> or =. High-risk obesity
However, for South Asians, there are different criteria…for South Asians, there are different criteria, due to the higher body fat percentage in this population,
These are the WHO suggested cut-offs for obesity:
BMI. 23-27.5. Overweight
BMI. 27.5-32.5. Low-risk obesity
BMI. 32.5-37.5. Moderate risk obesity
BMI. 37.5 > or =. High-risk obesity
However, these cut-offs are still being revised, and indeed, some authors are proposing a BMI cut-off of 25 or greater to define obesity in South Asians.’
Pg 112 from my second book ‘A Guide to Health Narrative of Prevalent Diseases’