Seated
Beginner

Chair Legs

Seated leg circulation and strength.

  • 10 min 30 sec
  • 14 movements
  • Chair
  • Difficulty 1–2/5
Focus zonesCoreBackArmsLegs

The complete sequence

  1. Seated Torso Twist

    Difficulty 2/5Clarity 5/530 sec

  2. Seated Fist Curl

    Difficulty 1/5Clarity 4/530 sec

  3. Seated Knee Lift

    Difficulty 1/5Clarity 5/530 sec

  4. Straight Leg Reach

    Difficulty 1/5Clarity 5/530 sec

  5. Ankle Circles Right

    Difficulty 1/5Clarity 5/530 sec

  6. Ankle Circles Left

    Difficulty 1/5Clarity 5/530 sec

  7. Foot Taps In And Out

    Difficulty 1/5Clarity 5/530 sec

  8. Chair Boxer Kicks

    Difficulty 2/5Clarity 4/530 sec

  9. Seated Palm Raise With Leg Lift

    Difficulty 2/5Clarity 4/530 sec

  10. Seated Knee Lift With Breath And Open Arms

    Difficulty 1/5Clarity 5/530 sec

  11. Seated Cross-Body Knee to Elbow

    Difficulty 2/5Clarity 4/530 sec

  12. Seated Side Bend

    Difficulty 1/5Clarity 5/530 sec

  13. Seated March

    Difficulty 1/5Clarity 5/530 sec

  14. Light Thigh Taps

    Difficulty 1/5Clarity 4/530 sec

Estimated at 30 seconds of movement plus 15 seconds of preparation per item. Pauses and your app settings can change the total.

How difficulty and clarity work

Both use a 1–5 content scale. Higher difficulty means a more demanding movement. Higher clarity means a more clearly specified instruction or demonstration in the source content. How the library works

Read about this practice

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