Step by step instructions, muscle activation and variants for the Seated Rotating Boxing Rolls on a Chair.
A seated cardio drill performed on a chair that mimics the rotational bobbing and weaving movements of boxing. The exercise activates the obliques and core while elevating heart rate, making it ideal for individuals with limited mobility or those seeking chair-based conditioning.
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The Seated Rotating Boxing Rolls on a Chair is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.