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10-minute Chair-based Workout for Flexibility and Muscle Strength
The Body Coach TV by Joe Wicks•Processed: Mar 03, 2026
10-minute workout video. Low Impact, Chair Exercise, Strength. targeting Full Body, Legs, Arms, Shoulders. low intensity. helps with Flexibility / Range of Motion, Muscle Strength, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:This workout consists of 10 chair-based exercises designed to improve flexibility, muscle strength, and cardiovascular endurance, all within a 10-minute duration.
🏃 Guide
This video is designed for individuals with limited mobility looking to improve their flexibility and muscle strength through a simple chair-based workout. It addresses the challenge of staying active while seated.
Benefits
Improves flexibility and range of motion
Enhances muscle strength and endurance
Step-by-Step Guide
1
Leg Extensions
Sit on the edge of the chair, extend one leg straight out, feeling the tension in your quadriceps. Ensure a straight back and controlled movement.
2
Arm Circles
Extend arms to the side and make small circles, alternating directions. Focus on engaging the upper back and shoulders.
3
Chair Squats
From a seated position, stand up and sit back down slowly. Keep your core engaged and control the movement.
4
Toe Touches
While seated, reach towards your toes or shins, focusing on stretching the spine and hamstrings.
5
Bicep Curls and Shoulder Press
Imagine holding weights, curl your arms and press overhead, maintaining a strong core and straight back.
6
Hip Abduction
With arms raised, open and close your legs while seated, activating hip muscles.
7
Punches
While seated, throw punches forward to elevate heart rate, focusing on controlled breathing.
8
Leg Kicks
Kick one leg back while seated, squeezing the glute, then switch legs.
9
Hamstring Activation
Kick back with one leg, focusing on squeezing the glute, and switch legs.
Safety Notes
Consult a healthcare provider before beginning any new exercise program, especially if you have existing health conditions.
Duration: 10m 51s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
ObesityDiabetesHypertensionChronic Back Pain / Disc HerniationOsteoarthritis
Therapeutic Goals
Flexibility / Range of MotionMuscle StrengthWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Osteoporosis
Equipment Needed
🏋️ Chair
Primary Focus
💪 Full Body💪 Legs💪 Arms💪 Shoulders
Category
Low ImpactChair ExerciseStrength
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#10 min#quick#short#Low Impact#Chair Exercise#Strength#beginner#Chair#Full Body#Legs#Arms#Shoulders#low