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28 Day Chair Tai Chi Challenge for Women, Printable Seated Exercise Plan PDF

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Highlights

  • Designed by CoachLukeCom
  • Digital download
  • Digital file type(s): 2 PDF

Move more, stress less, and never get down on the floor.

The 28-Day Chair Tai Chi Challenge is a gentle, seated daily practice for balance, mobility and calm. You learn 12 illustrated tai chi moves you can do from any sturdy chair, then follow a simple 28-day plan that builds from a 10-minute routine to a full 20-minute flow.

Created by Coach Luke: NASM-certified personal trainer (CPT, CES, PES), NESTA nutrition coach, 20+ years in fitness and a longtime martial artist, including tai chi.

WHAT'S INSIDE (23 pages)
• Before-you-start safety tips and chair setup
• The 5 tai chi basics that make every move work
• 12 illustrated seated moves with step-by-step cues, plus easier and harder options
• 28-day challenge calendar with check-off boxes
• 4 weekly routines: Foundations, Flow, Strength & Balance, Full Flow
• Daily check-in tracker (minutes, energy, notes)
• Day 1 vs Day 28 reflection page
• One-page quick-reference poster to keep by your chair

BONUS PAGES
• 5-minute Morning Wake-Up and Evening Wind-Down mini-flows
• 2-minute Desk Reset for long days of sitting
• Weeks 5–8 plan to keep going after Day 28
• Certificate of completion

GREAT FOR
• Beginners and anyone new to tai chi
• Women who want low-impact movement they can do at home
• Desk workers who want to loosen tight shoulders and upper back
• Anyone who prefers exercise without floor work or equipment

HOW IT WORKS
1. Purchase and download your PDF instantly (US Letter and A4 sizes included)
2. Print at home or use it on your tablet
3. Pull up a chair and spend 10–20 gentle minutes a day

HOW THIS WAS MADE
• I'm Coach Luke, a NASM-certified trainer and nutrition coach with 20+ years of experience. I planned, wrote and checked everything in this file myself.
• Some illustrations, images and draft text were created with the help of AI tools, then reviewed and edited by me.

PLEASE NOTE
• This is a digital download. No physical item will be shipped.
• Colors may vary slightly depending on your screen and printer.
• For personal use only. Please do not share or resell the file.
• This program is for general fitness and education and is not medical advice. Check with your doctor before starting any new exercise program, especially if you have a health condition, injury or balance concerns.

Questions? Send me a message. I'm happy to help.
— Coach Luke

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Listed on Oct 10, 2026
Homepage Toys & Games Sports & Outdoor Recreation Fitness & Exercise