Stay strong, loose and steady with chair tai chi
A seated tai chi plan built for men 50 and up: 12 illustrated moves, a day-by-day plan, a sit-to-stand strength builder for your legs and simple check-ins. No floor work. All you need is a sturdy chair and 10 to 20 minutes a day.
Instant download · US Letter + A4 · coaching emails included
What you get
A 27-page printable plan with every day laid out for you.
From Seated Stance & Belly Breath and Cloud Hands to Single Whip and Parry & Punch, each with step-by-step cues, an easier and a harder option, and the martial root of the move.
A 28-day calendar and four weekly routines that build from 10 minutes to a 20-minute full form, with two levels, an Easy Day and a rest day each week.
A sit-to-stand progression on two days a week, from 1 set of 5 in Week 1 to 3 sets of 8 in Week 4, done next to a wall or counter.
Check-ins on Days 1, 14 and 28, a daily tracker, three short flows (morning, evening and before golf, yard work or a walk), a 12-move poster, a Weeks 5–8 plan and a certificate.
A look inside: two of the illustrated move cards and the Week 1 routine.
How the 28 days work
Short, slow sessions from your chair, a few new moves at a time, with an Easy Day and a rest day every week.
Learn your stance, your breath and the first four moves. About 10 minutes a day, plus 1 set of 5 sit-to-stands on two days.
Add Wild Horse’s Mane, Brush Knee & Push and more, then Single Whip, Golden Rooster and Parry & Punch. About 15, then 18 minutes.
All 12 moves in one flow, about 20 minutes. Then repeat your check-in on Day 28 and compare it with Day 1.
Made for you if…
- You are a man 50+ who feels tighter and less steady than you used to
- You want to keep the strength to get up from a chair or out of the car with ease
- You would rather not get down on the floor to exercise
- You like a plan with a martial arts backbone, not chanting or flexibility tests
- You have a sturdy chair and 10 to 20 minutes a day
Coaching emails come with it
After you order, you get one short email from me for each of your 28 days: that day’s focus, one form tip to make the moves easier, and a little encouragement to keep going.
Hi, I’m Coach Luke
I’m a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness. I’ve trained in seven martial arts, including tai chi, boxing and Wing Chun, and this is the plan I give men who want to stay strong, loose and steady for the long haul.
28-Day Chair Tai Chi for Men 50+
$9.99- 27-page printable plan
- 12 illustrated seated moves
- US Letter and A4 versions
- 28 days of coaching emails
Get the challenge →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
I have never done tai chi. Is this okay?
Yes. Week 1 starts with how to sit, breathe and move slowly, and you learn only four moves. Every move has an easier option, and you go at your own pace.
Why seated? Is it still a real workout?
Sitting takes the fall risk and the floor out of the equation, so you can practice every day, even on a sore day. The slow moves still work your shoulders, core and rotation, and the sit-to-stand builder trains your legs.
How long does it take each day?
About 10 minutes in Week 1, 15 in Week 2, 18 in Week 3 and 20 for the full form in Week 4. The short morning and evening flows take 5 minutes.
Will this help me lose weight?
Not much on its own. It is slow, gentle movement. It can help you feel looser, steadier and stronger getting up and down. For weight loss, pair it with daily walks, some strength work and protein at each meal.
Is this a physical product?
No. It is a digital download. You can print the pages or use them on a tablet.
What if I have a problem with my file?
Email me at coach@coachluke.com and I will sort it out.
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