A stronger, steadier core from your chair, 10 to 20 minutes a day
An honest 28-day seated plan for core strength, posture and balance. 16 illustrated chair moves, three short workouts and two levels. No floor work, no crunches, no belly-fat promises.
Instant download · US Letter + A4 · daily coaching emails included
What you get
A 26-page printable plan with every day laid out for you.
Clear cues for each move, with an easier and a harder option.
Seated Core Basics, Turn & Side Core, and Posture & Balance.
Gentle walk, breathe and squeeze days, plus a full rest day each week.
Check-ins on Day 1, 14 and 28, a 28-day calendar, safety pages and a certificate.
A look inside: the 28-day calendar and the three workouts.
How the 28 days work
Short seated sessions that grow from about 10 minutes to about 20.
Find your brace and start with the easier options, about 10 minutes a day.
Add reps and rounds, about 15 minutes a day.
Try the harder options if you are ready, then compare Day 28 with Day 1.
Made for you if…
- You want a stronger core without getting down on the floor
- You are a senior or a beginner, or coming back after a break
- You want better posture and steadier balance
- You have a sturdy chair and 10 to 20 minutes a day
- You want honest coaching, not flat-belly promises
Daily coaching emails come with it
After you order, you get one short email from me each day for all 28 days, with that day’s workout, a coaching tip and one small habit.
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 build simple, no-gimmick plans for real people with real schedules.
28-Day Seated Core Workout
$9.99- 26-page printable plan
- 16 illustrated seated moves
- US Letter and A4 versions
- 28 days of coaching emails
Get the workout →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
Will this flatten my belly?
No plan can burn fat from one spot. This one builds seated core strength, posture and balance, plus small daily habits that support your health over time.
Do I need to get on the floor?
No. Every move is done seated or holding the chair. There is no floor work.
What do I need?
A sturdy chair without wheels, ideally pushed against a wall. A water bottle is the only other equipment.
How is it different from chair yoga or chair tai chi?
Those are about flexibility and flowing movement. This plan is focused strength work for your core, posture and balance.
Is this a physical product?
No. It is a digital download. 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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