Seated Total Body Strength

1. See your doctor before you begin any exercise program
When seated, make sure your knees are at a 90-degree angle.
2. Sit up tall during each exercise and use your abs to maintain good posture.
3. Perform each exercise for 1 set of 16 repetitions. After you're familiar with the moves and feel ready, increase to 2 or more sets
4. Do this workout 2-3 non-consecutive days a week, taking at least one day of rest between workouts. For best results, combine this workout with regular cardio and a healthy, low-calorie diet.

Seated Slides-Back & Forth

Place paper plates or Frisbees under each foot. Pressing down into the plate, slide your right foot back, feeling the back of the leg (hamstring) contract. At the same time, slide your left foot forward, feeling the move in the front of your leg (quads). Continue the exercise, alternating one foot forward and back and really press into the plate with each foot as you slide to get the most out of the movement. Continue for 16 reps, rest and repeat for a second set.

Seated Slides - Side to Side

As in the first exercise, place plates under each foot. Press down into the plates and slide both feet out to the sides (using the outer thighs/glutes) and then back together (using the inner thighs). Again, press into the plates to increase intensity and repeat for 16 reps.

Leg Extensions

Sitting up very tall with feet flat on the floor, knees together, straighten the right leg as much as you can while keeping your foot flexed. Bend the knee and lower the foot back down. Touch the heel lightly to the floor (don't rest all the way down) and repeat the leg extension for 16 reps. Switch to the other leg. Make sure your knees stay at the same level (i.e., don't let the knee of the working leg drift up or down).

Seated Knee Lifts

While in a seated position, back straight and feet flat on the floor, lift the right foot a few inches off the floor while keeping the knee bent at 90 degrees. Lower back to the floor and gently touch the foot and repeat for 16 reps before switching sides. Be sure not to rock the torso back as you lift your leg--keep your abs contracted so you maintain good posture.

Inner Thigh Squeeze

While seated with good posture, place a med ball or a rolled-up towel between your knees. Squeeze the ball/towel by contracting the inner thighs and release slightly--don't release all the way--and repeat for 16 reps. Keep the back straight and abs engaged throughout the exercise.

Lat Pull with Band

While seated with good posture, hold the band in both hands up above and slightly in front of your head. The distance between your hands will determine the intensity of the exercise (closer together is harder, further apart is easier). Contract the back and pull both elbows down towards the ribcage. Slowly go back to start and repeat 16 reps.

Chest Squeeze with Med Ball

Sit on ball or chair, back straight and abs in. Hold a medicine ball (or any other type of ball) at chest level and squeeze the ball with the palms of hands to contract the chest. While continuing to squeeze the ball, slowly push the ball out in front of you at chest level until elbows are almost straight. Continuing the pressure with your hands, bend the elbows and pull the ball back to chest. Repeat for 16 reps.

Seated Lateral Raise

Sit with good posture holding light dumbbells (or you can use full water bottles or soup cans if you don't have weights) in both hands at your sides. Keeping the elbows slightly bent and wrists straight, lift the arms up to the sides only to shoulder level (palms face the floor). Lower back down and repeat for 16 reps.

Overhead Press

Sit with good posture holding light dumbbells (or you can use full water bottles or soup cans if you don't have weights) in both hands, arms out to the side, elbows bent at 90 degree angles (arms should look like a goal post). Slowly press both hands up overhead until weights are a few inches apart (don't hit them together). Lower back down and repeat for 16 reps. If this is too difficult, you can alternate arms.

Bicep Curls

Sit holding dumbbells in both hands, palms facing out. Contract the bicep (front of the arm) and curl the weight up towards your shoulder (without touching the shoulder). Lower back down, but keep a slight bend in the elbow at the bottom--don't swing the weight and keep the elbows in place as you curl the weights. Repeat for 16 reps and be sure to keep the wrists straight.

Tricep Horizontal Extensions with Bands

Sit with good posture holding a band out in front of you with elbows bent out to the sides at shoulder level, palms facing the floor--the distance of your hands will determine the intensity. While keeping the left hand in place, straighten the right arm out to the side until it's parallel to the floor, squeezing the back of the arm. Move back to start and either repeat all 16 reps before switching arms or alternate right and left.

Seated Rotation for Abs

Sit with good posture holding a medicine ball or dumbbell in front of torso, elbows slightly bent. Keeping the abs contracted, rotate the ball to the right while keeping the hips and legs facing forward. Contract abs to bring the ball back to center and then to the left. Go slowly and concentrate on rotating only at the torso.