30-Minute Beginner Seated and Standing Workout for Seniors

Step by step 13

Tap a time to watch that step in the video.

1. Seated warm-up: criss-cross arms, neck circles, shoulder lifts, arm crawls forwards and back, then marching. 0:09
2. Stand for hip circles both ways and a gentle forward-and-back sway; these can be done seated. 2:09
3. Marching with toe taps in front, then side steps reaching the arms overhead if you can. 3:14
4. Combo: march, toe taps and side steps in turn, finishing with a jog if you're able. 4:47
5. Seated core: side reaches, elbow-to-knee crunches each side, twists and small flutter kicks. 6:25
6. Stand up and tap your toes or march, sit back down, then four sit-to-stands. 9:14
7. Dumbbells optional: shrugs, alternating raises, curl and press, side step and pull, push out and hold. 10:37
8. Seated: deep breaths, arm circles, then jab-jab-hook-hook punches alternating with seated jacks. 14:21
9. Seated knee work: lift each leg up and down, then out and in, plus seated jacks. 17:26
10. Standing with light dumbbells: side and front raises, rows, curl and press, side bends and step-and-pull. 19:02
11. Holding the chair: lift one leg back and return, each side, then march or jog. 25:04
12. Seated core: lift, extend and pull back the legs, seated jacks, then standing hip circles. 26:25
13. Cool-down: shoulder and triceps stretches, ankle circles, figure-four hip stretch, hamstrings and calves. 28:20

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