Get the 28-Day Chair Tai Chi Challenge for Men 50+
You are one step away from a simple 4-week seated tai chi plan built for men 50 and up: 12 illustrated moves, a day-by-day calendar, a sit-to-stand strength builder and simple trackers. All you need is a sturdy chair and 10 to 20 minutes a day.

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28-Day Chair Tai Chi Challenge for Men 50+
28-Day Chair Tai Chi for Men 50+
27-page printable PDF · US Letter + A4
  • 12 illustrated seated tai chi moves, each with an easier and a harder option and its martial root
  • 4 weekly routines that build from 10 to 20 minutes a day, with two levels
  • A 28-day calendar, a daily tracker and a sit-to-stand strength builder for your legs
  • Day 1, 14 and 28 check-ins, 3 mini flows (including one before golf or yard work), a moves poster and a Weeks 5–8 plan
  • 28 daily coaching emails, one for each day
Real help, by email
A question about the plan or your file? Reply to any email or write to coach@coachluke.com and I will help.
10 to 20 minutes a day
Five routine days, one easy day and one rest day each week, with sit-to-stands on two days.
Just a sturdy chair
No floor work and no equipment. A solid chair without wheels and room to reach out to the sides.
Plain and honest
Written by me, Coach Luke, NASM-certified personal trainer (CPT, CES, PES) with 20+ years of coaching and training in seven martial arts, including tai chi. Clear steps, steady progress, no big promises. Read the safety page (page 3) before you start.
Download right away
Your private download link and welcome email arrive by email.
Yours to keep
Print fresh calendar, tracker and check-in pages whenever you want to repeat the 28 days.
A question first?
Just write to coach@coachluke.com
© Coach Luke · coachluke.com