Library

Video Details

Name: 10-minute Chair-based Workout for Flexibility and Muscle Strength
Uploaded: 2026-08-24
Duration: 10 min 51 s
Description: 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.

...

0:000:00

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

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.

Arm Circles

Extend arms to the side and make small circles, alternating directions. Focus on engaging the upper back and shoulders.

Chair Squats

From a seated position, stand up and sit back down slowly. Keep your core engaged and control the movement.

Toe Touches

While seated, reach towards your toes or shins, focusing on stretching the spine and hamstrings.

Bicep Curls and Shoulder Press

Imagine holding weights, curl your arms and press overhead, maintaining a strong core and straight back.

Hip Abduction

With arms raised, open and close your legs while seated, activating hip muscles.

Punches

While seated, throw punches forward to elevate heart rate, focusing on controlled breathing.

Leg Kicks

Kick one leg back while seated, squeezing the glute, then switch legs.

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.

Related Workouts