00:00Hi guys, my name is Kerri-Ann Bradley,
00:02founder of Pilates at Your Desk.
00:04I'm working with Hello to bring you a quick routine
00:07that you can do at the side of your desk.
00:09So why not jump up now and let's get going.
00:12Start with your feet together,
00:13and I want you to imagine you've got magnets
00:15all the way up your legs
00:16that's really making those inside thighs work.
00:19You're going to reach your arms down by your side,
00:20just give your shoulders a roll back.
00:22Now pretend you're pressing against something
00:24as you bring your arms all the way up
00:25to where your shoulder blades go down your back,
00:27and then press your arms back down.
00:29So we press up, and then we press all the way back down.
00:33Let's do it one more time like that.
00:35Press up, and down.
00:37This time you're going to take it into circles,
00:39so press all the way up,
00:40circle the arms down and around to the hips,
00:42and then let's go again.
00:44And around, let's go one more time in that direction,
00:47and then we'll switch directions.
00:49Good, so we go back and up, and forward,
00:53and back and up, and forward.
00:56Good, last time like that, back and up, and forward.
00:59Now you're going to give your legs some good old hugs.
01:01So you're going to pick a leg up,
01:02still imagine you've got those magnets working,
01:04and then you're going to give it a good old hug,
01:06alternating leg to leg.
01:07If this isn't available to you today,
01:09just lift underneath your thigh,
01:10otherwise get right in there,
01:11giving your legs a good old hug.
01:13One more each side.
01:17Good, and then just have a very technical term,
01:19a little wiggle.
01:20Lift your toes, bring your feet
01:22to a little turned out position.
01:24Here's to get the toes apart.
01:25Pop your hands behind your head,
01:26press your head into your hand.
01:28Take your hips one way,
01:29and your spine the other way.
01:30You're trying to make as long a curve as possible.
01:32You get a lovely stretch down the side,
01:34and then lift up from your belly,
01:36and then push up and over to the other side.
01:38So you're working those inside thigh magnets.
01:40And then lift up from your tummy,
01:42and you're trying to make a really, really long curve
01:44up from hips to head,
01:45and then lift up and over to the other side.
01:49Lift all the way up from there,
01:51reach your arms to the ceiling,
01:52give your fingers a little wiggle.
01:54Lift your shoulders up to your head,
01:56and then melt them down your back.
01:57Lift them up.
01:58Now pull your shoulders down
01:59from the bottom of your shoulder blades,
02:01and lift them up and pull them down.
02:03Flip your palms and bring your arms out to a T-shape.
02:06Lift your heels and bring your feet to parallel,
02:09hip bone distance part.
02:10You're just going to draw circles
02:12inside your shoulder socket,
02:13moving from the back of your armpits.
02:17And smile.
02:19Imagine your head's floating about your body, it helps.
02:22And then go the other way in the circles.
02:24Ephesus on the back, back, back, back.
02:29Reach your fingertips really long
02:30like your arms are in a tug of war.
02:32Wiggle your fingers.
02:33Bring your arms down by your hips.
02:35Great.
02:36How are you feeling?
02:37Good.
02:37Let's do some squats.
02:38Lift your toes, you're going to squat back,
02:40and then press up.
02:41Squat back, and up.
02:43Now let's check those angles.
02:44So when you squat back,
02:45you don't want your knees to come too buckled.
02:48Lower leg stays relatively vertical.
02:50It's the upper leg, upper leg and butt that go back.
02:53Lifting the toes helps you keep your weight and your heels,
02:56so you can feel it's under here.
02:58And if you like,
02:59you can imagine you've got elastic bands
03:00around the tops of your thighs,
03:02and that just helps you keep the whole
03:03circumference of the legs engaged.
03:04Two more like that.
03:08Smiling helps too.
03:09Good.
03:10And then just have a little shake.
03:11Shake everything out.
03:13Bring your feet back together.
03:14Get those magnets on the go again.
03:16You're going to lift one leg up,
03:18so it's a little right angle up the hip.
03:20Pop your hands on the outside of your knee.
03:22Now press your leg against your hand,
03:24and rotate your spine around the bent leg.
03:27Come back to the center, switch legs.
03:29So you lift the other leg up,
03:31point your toes.
03:32Press your leg against your hand,
03:34not your hand against your leg,
03:35as you don't want your leg coming all the way across your body.
03:37And down.
03:38So we're trying to move our spine, rotate it.
03:40Lift up, leg presses into hand to rotate.
03:45And then center.
03:47Last time like this.
03:50And center.
03:51Have a little shake.
03:53Favorite rule, you're going to have a big star,
03:55stretching everything away from your middle.
03:57And then a tiny little ball.
03:59And then a big star.
04:01And a little ball.
04:03And a big star.
04:05And a little ball.
04:07And then you're going to shake, shake, shake, shake, shake,
04:09shake everything out.
04:11Get that heart rate up.
04:13Do the floss if you can or can't.
04:15And then come back,
04:17and that's your quick little routine.
04:19Hope you've enjoyed it.
04:21Thank you very much.
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