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40-Minute Seated Zumba Gold Chair Workout

40-Minute Seated Zumba Gold Chair Workout — video by We Keep Moving Play · 40:00

Video by We Keep Moving on YouTube · Open on YouTube

Licensed Zumba Gold instructor Kristin Hirst leads 40 minutes of easy seated dance to upbeat oldies, calypso and pop, with arm patterns, foot taps and claps. Made for people with mobility or balance limits.

  • 40 min
  • Beginner
  • Low impact (no jumping)
  • chair
  • Cardio dance

Good forHealthy ageingDancing for fun

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Step by step 12

Tap a time to watch that step in the video.

  1. Disco opener: sit tall at the front of the chair, feet flat, then clap and point one arm up high. 0:05
  2. Calypso song: reach one arm up at a time, touch the hands to the head and open the arms wide. 2:15
  3. Soul song: slower arm reaches out to the side and across the body, with hand gestures. 5:15
  4. Gentle ballad: flowing arm waves overhead and out to the sides, with one leg reaching forward. 7:48
  5. Upbeat song: hands on hips, palm waves and arm reaches out to the side and across. 12:18
  6. Rock and roll classic: hands to the face, arms out wide and side leans to the beat. 15:50
  7. Pop song: arms up overhead and opening out to each side, with the hands together at the chest. 18:44
  8. Calypso: shoulder shimmies, both arms up in a V and one-arm waves. 21:58
  9. Next song: arms overhead, hands on the head and one leg extending forward. 25:37
  10. Upbeat world song: diagonal arm reaches up and out, with hand moves at the chest. 29:15
  11. Pop anthem: arms reach forward and out wide, with claps in front of the chest. 32:35
  12. Slower last song: knee lifts and arm reaches, then a side bend, forward fold and overhead stretch. 35:57

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

Form cues from the coach

  • Sit tall at the front edge of an armless chair with both feet flat on the floor

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesseated arm patterns and claps
  • Hips movesseated leg extensions and foot taps
  • Knees movesseated leg extensions and foot taps
  • Ankles & feet movesseated foot taps and toe lifts

A guide to the joints this video’s moves load, from what the coach does — not medical advice. This video was harder to rate from its talk and pictures, so treat it as a rougher guide. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by We Keep Moving; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety