Do you have limited mobility? Stuck at a desk all day? Going to be sitting for a while? Or simply needing a quick and easy movement without a plan.

We don’t always have to have an organized workout. Yes, a plan is best, but it isn’t always the norm.

It is easy to incorporate functional movement (and make it a workout) into our everyday lives. Consider every “second nature” activity we do daily and be creative. Think about what muscles are (or can be) engaged while doing the dishes, folding clothes, vacuuming, or yes , just sitting around.

Our move today is a “seated leg extension with circles.”

All you need is yourself — sitting down — and a little space in front of you. This extension will be working the core, quads, and touching on the inner and outer thighs.

Begin this leg extension by sitting down, holding your chest tall and extending one leg straight out in front of you. Engaging the core and the quadriceps begin to guide the leg in a tiny circular motion with the foot as your lead.

You can circle to the outside or the inside — your choice — because you will be going both ways anyway.

You can count your circles, or continue this rotation for a determined amount of time. Shoot for at least 50 circles toward the outside or 30 to 45 seconds.

Quickly switch to the other leg, and repeat the same movement. Once you complete both legs in the same direction, your next set will be in reverse. Continue this movement, alternating your inner and outer circles three to five times on each leg. You will feel the burn pretty quickly, and get a nice core workout with this one, too.

So next time you find yourself stuck sitting for a period of time make it worth your while. Get in a workout.

Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Florida, can be reached at faluvzpa@msn.com.