21-Minute Seated or Standing Total-Body Circuit

Step by step 10

Tap a time to watch that step in the video.

1. Warm-up: walk in place pumping the arms, then side taps with arm reaches across the body, seated or standing. 0:06
2. Calf raises holding the chair if needed, pausing at the top, then overhead pull-downs with the elbows to the sides. 2:01
3. Knee lifts, or heel lifts if seated, then alternating punches, then step touches side to side. 4:06
4. Lift the elbows, push forward and pull back to work the chest and back, then an up-up-back-back step. 7:05
5. Hip hinge: knees soft, weight in the heels, hinge forward, then squeeze the glutes to stand tall; then heel taps. 9:02
6. Side leg raises holding the chair, leading with the heel, then walk three steps and tap or lift a knee. 10:58
7. Arm circles both ways, then elbow circles with goalpost arms, sized to suit your shoulders. 13:07
8. Squats with the hips back and knees over the ankles, then air push-ups with goalpost arms. 14:03
9. Back taps with alternating arm reaches, then straight-arm push-backs with small pulses. 16:02
10. Round and lengthen the spine, ankle and wrist circles on one leg, then slow breaths with arm sweeps. 18:04

The steps are a summary in our words, checked against the video — the coach shows every move.