30-Minute Midday Move - Seated or Standing Reset with Alexi & Angela
Print
EmailFebruary 20, 2026
View all Flexibility VideosSeated or Standing Reset with Alexi and Angela
Length: ~36 minutes
What you’ll do
This full-body movement session helps you “reset” your body by combining gentle cardio, mobility, strength, and stretching exercises. You can follow along seated or standing, making it adaptable for different comfort and ability levels.
The video includes:
- Warm-up movements to loosen joints (shoulder rolls, arm hugs, hip circles)
- Light cardio to increase heart rate (marching, side steps, modified jumping jacks)
- Lower-body exercises to build strength and balance (heel taps, squats, side taps, knee drives)
- Upper-body exercises to strengthen arms and shoulders (bicep curls, push presses, triceps extensions, shoulder presses)
- Balance and coordination work throughout
- Cool-down and stretching for major muscle groups (hamstrings, quadriceps, hips)
Participants are encouraged to move at their own pace, take breaks as needed, and choose the seated or standing version that feels best.
Materials needed
- Optional light weights (such as water bottles)
- Stable chair or wall for support and balance (recommended for safety)
About the instructor
This session is led by Angela Maniaci, Fitness and Wellbeing Coordinator with Michigan State University Health and Wellbeing. To explore more health promotion resources and programs, visit University Health and Wellbeing.