In this 20‑minute guided video, the instructor leads viewers through a chair‑friendly warm‑up designed to raise energy levels at home or in the office. The session begins with a brief check‑in and explains why a chair is used. It then moves into a series of Muay Thai‑style punches—jabs, crosses, hooks, and uppercuts—performed while rotating the torso to engage the core and improve spinal mobility. The instructor emphasizes proper alignment, a slight elbow bend, and breathing. After the punches, the routine transitions to core‑focused rapid sequences, opposite‑knee touches, hip circles, and knee circles, each with cues on range of motion, joint safety, and optional speed variations. The workout concludes with a series of chair‑assisted stretches targeting the back, hamstrings, glutes, quads, and hips, with clear instructions on foot placement, arm positioning, and stretch duration. Throughout, the speaker offers motivational remarks, weather‑related mood tips, and safety reminders about joint versus muscular soreness, encouraging participants to adjust intensity to their own comfort level.
Chapters
Hi, Master T. Good morning, good afternoon, good evening, whatever time zone you're in or whenever you're doing this little workout, little warm-up. If you've got some room, fantastic. If you have a chair— excuse me— nearby, we're gonna do some stretches on a chair today. Why? Because you probably have a chair in your office. So let's start warming it up. All right, cross your body, rotate. Oh, I'm going to set a timer so I don't go over time. How are you doing today? How's your mood? How's your energy? Is it hot where you are? Is it raining where you are? And does the weather affect you? A lot of people find that weather will make them feel either better or not. So you get to choose how you want your energy to show up and how you can boost it. So let's say that you don't love the hot, find places where you can do things in the cool. Let's say you don't love clouds, there are these great things called happy lamps, right? See what you can adjust. Take those punches up higher, working the shoulders. You never want to hyperextend your arm. You always want to leave about a 5% bend. And I go a little bit fast. If you want to, you can slow it down. My muscles tend to enjoy the fast twitch motion. Now we're going to take these same punches all the way to the side and keep your eyes forward as your body rotates. This is a really great exercise. Think about working your— crossing your body, you're working your brain. You're also rotating around your own spine if your face is forward, and that is to help your core and your low back, actually in all your back muscles. This is a great thing to do because most of our lives we spend facing forward, so going to the side or the back, it's great for brains. 3, 2, 1. Now we're gonna go hook, hook, hook, hook, hook. And again, make sure that you're aligned. You don't want your hooks here unless you're doing a downward hook, which we might do for self-defense. But right now, shoulders are down away from your ears. Breathing. Punching. Hook, hook, hook, hook. Hook. And in boxing and Muay Thai, this is called sitting on the hook, and you actually rotate your whole body and use the leverage that your body came with. 3, 2— thanks for joining in. Good. Uppercut, uppercut, uppercut. Good. It's like you're digging up underneath and you push your hip up with your fist. Feel that move. Good. Now we're going to work core, so we're going to kind of speed this up. This is a great exercise for your back and your abs, your core muscles. Good. I want you just to think about flowing through it instead of punch, punch, punch. I want you to just one after the other, flow it. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Nice. Opposite knee. I want you to touch elbow, forearm, whatever works. Nice. Good. More cross-body moves. Woohoo! More happy brain. 3, 2, 1. Good. Hip circles. Good. Make sure that you're going out to the fullest extension that you can comfortably, and then push side to side. 2 of my favorite exercises, especially if you're sitting a lot. Push, push, push, push. Good. Now hip circles. And these are fantastic For your hips, if you feel something pulling or rubbing, it might be just a tendon going over the bone. You can just lower them and you'll still get great functionality. Nice. All right, shake it out. Last thing we're going to do, we don't do very often, we do it in martial arts more, it's a knee circle. So you're working your knees, you're working your toes. Switch directions. 3, 2, 1. Awesome! So we're gonna incorporate a knee with some punches. So we're gonna go, uh, go ahead and put your left leg forward. Jab, cross, up, up, knee. 1, 2, up, up, knee. 1, 2, up, up, knee. 1, 2, uppercut. 1, 2, uppercut. Uppercut, knee. 1, 2, 3, 4, knee. 1, 2, 3, 4, knee. We're gonna double that knee. 2, 3, 4, knee, knee. Jab, cross, up, up, knee, knee. 1, 2, 3, 4, up, up. Now if you'd like to go faster, you can certainly speed this up. Or stay here. Speeding it up just looks like jab, cross, up, up, knee, knee. Jab, cross, up, up, knee, knee. Jab, cross, up, up, knee, knee. Or you can keep it whatever rhythm feels good to you. Nice. 4 more. 3, 2. Last one. Boom, boom, pow, pow. Awesome. We're gonna switch to the other side. Jab, cross, up, up. We will add the knee in just a second. Jab, cross, up, up. Jab, cross, up, up. Good. Add that knee. Knee, knee. 1, 2, up. Up, knee. 1, 2. Up, up, knee. 1, 2. Up, up, knee. 1, 2. Uppercut, uppercut, knee. We're going to get ready to double that knee strike. This time, double it. Knee, knee. 2. Up, up, knee, knee. 1, 2, up, up, knee, knee. And always work to your level. You don't have to follow anyone else's speed. You don't have to follow anyone else. Just make sure your body is safe. Make sure your joints are safe. You never want to hear those, those joints yelling. Muscular soreness is much different than joint soreness. Joint soreness causes sharp pain. Knee, knee. You want to speed it up? Now's your chance. 1, 2, up, up. Boom, boom, pow, pow. Knee, knee. Couple more. Knee, knee. 1, 2, 3, 4. Last one. Nice! And you could always turn those knee strikes into kicks if you so desired. Now I'm going to show you a couple of great stretches that I love doing, and they're pretty easy. Extend— if you have a chair in front of you, you want to extend your arms out, look down. I'm changing music. Look down and extend your arms so your back is straight. Your feet are at least shoulder-width apart approximately. And your legs are not bent on this one, but you want to extend here and then shift your weight side to side. This is a great stretch for your back, your arms. Now put one foot underneath you, other foot comes in front. If you want to, you can also tap that foot or just hold it as you reach down. About 10 seconds. Switch to the other side, same thing. You can tap that foot if you want to. Or just hold it there. Nice. Now the next version of this, so feet are still underneath you, I want you to bend your knees and extend, extend. You should feel a stretch the back of your leg, along your booty. Nice. 3, 2, 1. Outstanding. All right, next stretch is a thigh stretch and a quad stretch. You're going to reach that leg behind you. If you don't need the chair, you can rest the other hand or proversion, go all the way up with that arm as you push back on that foot. 2, 1, good. Now you're going to switch to the other side, and again, you can hold on to a chair if you need it. 3, arm up if you can. 2 and 1. Good. Well, the chair is still here, so let's do another stretch. You're going to put your leg across at a figure 4, and I want you just to reach down. You should feel a stretch along your— the outside of your hip, your gluteus muscles, your buttus muscles. And switch, other side. Figure 4, reach down. Let me know if you like these stretches and these incorporations of what you can do on a chair. You can also push on this knee if you want a little bit more. And the last stretch looks easy. Back is straight, rotate forward, reach down, walk your hands over to one side, over to the other side. Hold that stretch if you want to, or work out some more. It's all entirely up to you. All right, get grateful. Thank you for doing this and take care of yourself and
