A quick office workout mixing martial arts moves with stretches to loosen up from sitting. The instructor guides you through punches, knee lifts, hip circles, and shoulder work, all doable at your desk with optional weights.
We're going to start warming up your body, moving the energy through your body. I'm going to turn up a little bit of music, if you can hear it in the background. Fantastic. If not, please move with me. All right, we're going to start by nice and light. Circle your arms. Stand up wherever you are. This is kind of like the hustle. It's your own hustle. And shift your weight side to side. Awesome. Hands come up by your face. We're gonna bob and weave, so you— it's like a U. You come up on one leg. Nice! So we're gonna do the same thing, and we are gonna add the optional nice light punch to it. Good, breathing in, breathing out. Now nice and light, we're gonna take those punches up high, higher, higher, higher. Good, extend your arm, punch toward the ceiling. Now we're gonna take those same motions and we're gonna punch low, low, Low, low, low, low, low. I love martial arts, I love boxing and kickboxing because we use both sides of our body. It's not just one side or the other. We do one leg lead, other leg lead. Good, give me 4 more. 3, 2, and 1. Now you're gonna take a reach across your body, rotate. Sometimes I'm Nice. Reach across your body and shift your hips as you turn. 7, 6, 5, 4, 3, 2, 1. Nice. Now we're gonna pick up our knees. Hands are up in a guarding stance. Knee, knee, knee. We are the knights who say knee, knee, knee. Knee, knee, knee, knee. If we were doing Muay Thai, we would be reaching and striking. Boom, boom. 8, 7, 6, 5, 4, 3, 2, 1. Nice. You're gonna reach that same knee, same arm. Boom. Working your waist, working your hip, little ab. Hey, snap it! 5, 4, it burns! 3, 2, 1, other side. So pick up that same knee, same side. Nice! 4 more, 3 more, 2 more, good, last one. Hip circles, good, switch the direction, hip circles the other direction. Nice, good. Now because a lot of us are sitting, I want you to open and stretch out your chest and bring your arms back. When I teach martial arts, I tell people if they can, you can clap behind you too. You don't have to clap. 7 more. 1, nice. Take your arms forward, nice little circles. Go whatever speed is comfortable for you. And take them backwards, little circles, working your shoulders, working the stress out of your shoulders. Oh yeah! Nice. Now I want you to take your arms out to the side, you're just going to rotate. Nice. Anybody been sitting a lot? These are little things you can do in your office. 4, 3, 2, 1. Nice. Last thing, I want you just to pull your arms back behind you, open up your chest. Nice. All right, if you are with me on Zoom, grab your weights. If you are watching on YouTube or on Facebook Live, thank you for joining.
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