Seated
Intermediate

Chair Strength & Twist

A livelier seated session working your core, waist twists, and legs with flowing chair movements.

  • 12 min
  • 16 movements
  • Chair
  • Difficulty 1–5/5
Focus zonesArmsCoreBackLegsNeck

The complete sequence

  1. Seated Scissor Arms

    Difficulty 3/5Clarity 5/530 sec

  2. Seated Curl Press

    Difficulty 2/5Clarity 4/530 sec

  3. Seated Twist Touch

    Difficulty 3/5Clarity 4/530 sec

  4. Seated Cross Crunch

    Difficulty 3/5Clarity 4/530 sec

  5. Seated Cross-Body Knee to Elbow

    Difficulty 2/5Clarity 4/530 sec

  6. Seated Cross Reach Right

    Difficulty 1/5Clarity 4/530 sec

  7. Seated Cross Reach Left

    Difficulty 1/5Clarity 4/530 sec

  8. Seated Side Bend

    Difficulty 1/5Clarity 5/530 sec

  9. Seated Shoulder Press Toe Touch

    Difficulty 3/5Clarity 3/530 sec

  10. Forward Punching

    Difficulty 2/5Clarity 5/530 sec

  11. Seated Bicycle

    Difficulty 5/5Clarity 4/530 sec

  12. Chair Boxer Kicks

    Difficulty 2/5Clarity 4/530 sec

  13. Ankle Circles Right

    Difficulty 1/5Clarity 5/530 sec

  14. Ankle Circles Left

    Difficulty 1/5Clarity 5/530 sec

  15. Shoulder Rolls

    Difficulty 3/5Clarity 5/530 sec

  16. 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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