10-Minute Seated Workout for Seniors (Joe Wicks)

Step by step 10

Tap a time to watch that step in the video.

1. Right leg extensions, 45 seconds: lift and straighten, pause, lower slowly; half range is fine. 0:59
2. Left leg extensions: lift, squeeze the thigh at the top for a second, then lower slowly. 1:59
3. Toe touch, twist right and left, then stretch both arms up, keeping the movement slow. 2:59
4. Squat to sit: stand up and lower slowly back to the chair, feet flat, driving through the heels. 3:59
5. Fast seated knee lifts to raise the heart rate; lean back or sit forward, as suits you. 4:59
6. Fast straight punches at eye level, left and right. 5:59
7. Lift a knee and clap the hands under it, alternating sides; slow down whenever you need. 6:59
8. Seated rotation: bring an elbow down to the knee, then twist open and reach that arm up. 7:59
9. Shoulder press: elbows out wide, press the hands overhead and pull the elbows back down. 8:59
10. Seated star jumps: step the feet out wide as the arms reach up, then back in. 9:59

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