An eight-week seated total-body program for older adults and beginners who want a manageable place to start. Three workouts a week, clear START/FINISH pictures, and no kneeling or floor work.
Get the illustrated PDF and included Forge45 app access for $24.99. Use a sturdy chair, a light resistance band, and light dumbbells or secure water bottles. Start where you are and progress at your own pace.
START SEATED. BUILD STRENGTH.
Chair Forge is an eight-week seated total-body fitness starter for older adults and beginners who want a manageable place to start. Work your chest, back, shoulders, arms, core and legs. No kneeling or floor work is required.
$24.99 — illustrated program PDF and Forge45 app access included.
WHAT YOU GET
• 24 workouts: three nonconsecutive days each week
• All eight weeks written out in plain language
• A 58-page illustrated PDF, with START/FINISH images beside each exercise
• Six workout pages per week, with a guide for printing one week at a time
• Warm-ups, easy finishes, rest guidance and optional gentle movement intervals
• Full and short seated options, plus gentle Forge Swaps at the back
• Progress records and basic eating guidance
• Included app access to follow the program, log workouts and view movement guides
SIMPLE EQUIPMENT
A firm nonslip chair without wheels, a light resistance band, and light dumbbells or secure water bottles. Secure chair armrests are needed only for the optional assisted standing swap.
START WHERE YOU ARE
The printed week is a suggestion, not a deadline. Repeat a week or do less whenever needed. All workouts can remain seated.
HOW TO GET STARTED
Purchase using Add to Cart or Buy Now. Your download includes the Chair Forge program PDF and FORGE45_App_Start_Here.pdf.
To use the app, sign in with a ChatGPT account using the same email as your Payhip checkout. Your purchased programs unlock automatically once the purchase is received. The included setup guide explains sign-in and how to add the app to Android or iPhone. Internet is required to load and save workouts.
Open the app: https://forge45-testers.outdoorswithpawpaw.chatgpt.site/
BEFORE YOU BEGIN
This is general fitness, not individualized rehabilitation. It does not promise restored independence, pain relief or weight loss. Ask your care team before starting if you have recent surgery, joint movement restrictions, repeated falls, knees that give way, or unexplained weakness. The exact program has not undergone independent clinical review.
All exercise and cover images are AI-generated illustrations; models do not represent actual testers or results.
Follow a structured plan, one workout at a time.
Visual references help you understand each movement.
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