ADAPT

The Adapt Program is built for individuals who exercise fully seated, including wheelchair users and those with limited lower-body mobility. These workouts prioritize safe, controlled movement and clear, easy-to-follow instruction—so you can move with confidence.

Move Strong. Move Confidently.

Fully-seated workouts designed to build core stability, strength, and functional movement—created for wheelchair users and anyone with limited lower-body mobility seeking effective, accessible training.

Fully-seated workouts, 20–25 minutes in length
Focus on functional upper-body strength & core stability
Controlled, low-impact movements & cardio
Minimal or no equipment required

Workouts with clear guidance, visual cues, and flexible pacing to help you move safely and effectively. New videos are added weekly to keep you progressing and showing up.

Warm Up

Follow the videos below in order and go through the full sequence three times.

Chest to Knees

30 seconds

External Rotation

20 Reps

Field Goals

20 Reps

Arm Expansions

10 Reps

Arm Circles

10 Arm Circles

Cardio

Follow the videos below in order and go through the full sequence two times.

Punches Across Seated

30 seconds

Med Ball Slams

30 seconds

Chair Skaters

30 seconds

Jumping Jacks Seated

30 seconds

Strength

Follow the videos below in order and go through the full sequence three times. Use 3-5 pound weights, if you like.

Seated Burpees

15 Reps

Supermans Seated

15 Reps

Seatbelts Seated

15 Reps Each Side

Lateral Bent Arm Raise

20 Reps

Front Raise Hold Seated

20 reps weighted or not weighted

Movement That Meets You Where You Are

The Adapt Program exists to prove that fitness is possible for every body. Start today and experience movement designed around ability—not limitation.