None of these exercises require equipment or weights just a chair and you don’t really need that you can improvise. Start with 1-2 sets of each of exercise and build up from there. Focus on proper form and slow, controlled movements over speed and lifting heavy weights.
- Sumo Squats toes pointed to the corners of the room x10
- Step out sumo squats x10
- Static lunges x10
- Chair sits x10
Try to do 2 Rounds of all 4 exercises and build from there.