In this six‑minute guided movement session, two instructors lead viewers through a series of desk‑friendly mobility and light cardio exercises designed to counteract the stiffness of prolonged sitting. The video opens with a reminder to stay hydrated—suggesting half of one’s body weight in ounces of water per day—followed by a progressive warm‑up that starts with neck rolls, shoulder shrugs, and overhead reaches. The instructors then move into hip and glute activation that can be performed while seated or standing near a chair, emphasizing personal rhythm (“your own drummer”). Balance work and low‑kick variations are introduced, with a brief note on self‑defense (protecting the knee). The routine continues with lateral hip swings, shoulder drops, spinal tilts, and concludes with a chest‑opening stretch to alleviate stress‑related constriction. Throughout, the tone remains encouraging, instructional, and supportive, aiming to get participants moving, breathing, and feeling refreshed in a short break.
Chapters
Hi, so very happy that you are joining me in some of this movement movement. Our bodies really do need to move. Our bodies need to move so that we can move some of the stuff that's going on in the rest of the world through our bodies. If it doesn't, it gets stuck. So I want to help you move that through your body. Also make sure you're drinking enough water. We need about half our body weight in ounces. So whatever your body weight is, divide it by 2 And that's about how many ounces of water you need a day. So fill one of these up a few times, rock your water. All right, let's get started and do some moving, shall we? Yes.
All right, here's what I'm gonna ask you to do first.
If you're sitting in a chair, great. You can move away from your chair, but I'm just gonna have you go—
work your neck up, oh, side, side, up, up, side, side, up, up, ear. Here, here, here, here. Nice. Roll your shoulders and forward. Nice. Now shrug them up and down like you're going, I don't know, I don't know, I don't know, whatever. Up, up, up. 4, 3, 2, and 1. Good. Now if you're in a chair, I'm gonna have you push your chair away.
You can keep it near you if you need to, but you don't have to.
to have it right next to you. So we're just gonna start. Reach, reach, reach, reach, reach, reach, reach, reach, reach, reach, reach. Nice! Stretch up overhead. Up, up, up, up, up, up. Now arms at your sides. Side to side. Side to side, let your body move, let this move through your body.
Nice.
Now depending on where you are in your office, my camera's all kind of funky, let's go up a little bit higher. I'm gonna have you go across your body. Good. Breathing, exhaling, working your back. Nice. Arms up and Nice. We're gonna warm up our booty, and this is a move you can do at your desk. You've got a chair, up and down, and you can go whatever speed is comfortable for you. I've been teaching classes for over 20 years and And I always tell people, you have your own drummer. You can dance and you can move to your own drummer. 4, 3, 2, hold it down just right above that chair. Come up, let's go. Nice. 8, 5, 4, 3, 2, 1. 8, 7, 6, 5, 4, 3, 2, 1.
Good.
Now go ahead and take your hands on your hips. You're gonna bring your hips side to side, around. Around, around, around. Switch directions. Oh yeah, so good. So yesterday, if you watched the video, we did little front kicks. Today we're gonna kick little to the side kicks. Actually, you're gonna go up, up, hold your balance, up. Up, up, up. Up and kick. When I teach self-defense, most often I tell people that one of the best vulnerable body areas is the knee. So you don't have to kick high. You can pick up your foot and kick to the knee. And if that's hard for you, keep them nice and low. 3, 2, 1. Now, yes, Yesterday we did some front kicks. Today I'm gonna have you find your balance. See if you can balance. 3, 2, good. Find your center on the other side. Sink into that hip and balance.
Whoo!
Good. All I care about is that you're moving your body. 8, 7, 6, 5, 4, 3, 2, 1. 5, 4, 3, 2, nice. Now go ahead and take your feet out wide, hands are going to come to the inside, drop a shoulder, drop another shoulder. How many shoulders do you have? Other shoulder, good. Hold it down and breathe and breathe. 6, 5, 4, 3, 2, 1. I want you to center your feet and you're going to tilt and tuck your spine. Look down, look up, down and look up. Find your breath. 4 more, 3, 2, and 1. Last thing we're gonna do, stretch out your chest. We tend to get really constricted when we're stressed. This helps you open up that chest. Look up. Bring your arms up. And thank you for taking a few minutes with me. I hope you got some good workout in. I hope that you moved your body, and I hope to join you—
