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An excellent exercise for coordination and blood flow. This is a seated march to pump the arms and legs. 1. Sit tall in your chair with your feet flat on the floor. 2. Lift one knee towards your chest, then lower it back down. 3. Repeat with the other leg in a steady marching motion. Keep your upper body upright and use your arms naturally if comfortable. Continue for the recommended time or number of repetitions, then rest when needed. Personal Trainer's Tip! Work at your own pace and only move as far as feels comfortable. It's fine to take breaks whenever you need them. Whether you're seated or standing, every movement counts. Just enjoy the exercise!