00:00Hi, hello readers. Here's a bespoke home workout for desk workers who need a break
00:04when they're working from home. Okay guys, so we're going to start out with some jumping jacks
00:09and we're going to do it for 40 seconds. Okay, here we go. Nice and smoothly. Get that heart
00:18rate up gently. If you want to modify this, you can just take out the jump, continue your arms
00:26going to the side and just tap. Okay, if not, keep it going right here. 40 seconds, breathe,
00:35keeping the chest lifted, long spine, soft knees, making sure that you're lying nice and softly
00:42on the balls of your feet. Ties in and breathe. We have five seconds. Three, two and one. Good.
00:55Now from here, you can either take a nice little rest for 20 seconds or you can go straight into
01:00a
01:00plank. And what we're going to do is we're going to take the plank out and bring the knee in
01:05one at a
01:05time and back out. So from here, making sure that you're not releasing your stomach down. Keep your
01:12stomach nice and engaged, abdominals nice and engaged. Breathe, long spine, shoulder, elbow and wrist
01:22in one line. Breathing here. Good. Keep it moving. Make sure you keep that belly button towards the spine.
01:3510 seconds. Breathe, breathe, breathe. Keep it going. That's it. Good. Three, two and one. Good. Slowly bring
01:47yourself back up and we're going to go into a little squat position or a little grand plie, a little
01:53dancer plie. We're going to go down into a dancer plie and we're going to releve and bring our arms
02:00up
02:01and down. Up onto our toes and back down. So making sure that the knees and the toes are pointing
02:09in the
02:09same direction. Good. So here we're thinking about keeping the spine nice and elongated. Tummies in and
02:20balancing at the top. Breathe here. Tummies in. Good. Try to let your body collapse forward. Everything nice and
02:33lift it. Four seconds. Three, two and one. Good. Now, last but not least, we're going to take it down
02:42to the floor.
02:42We're going to do a little bicycle crunches. My favorite elbow to knee, opposite elbow to knee. If you want
02:51to modify this, just do one leg at a time, making sure that the lower back is staying nice and
03:00compact against
03:01the floor. Breathing. You can go as quickly or slow as you want. Okay. It's all about what your body
03:12needs.
03:14And breathe. Good. 10 seconds. Almost there. Keep pushing. Breathe, breathe, breathe. Four,
03:27three, two, and one. Well done. Good job. Well done. Thank you so much for joining me, guys. You can
03:37find
03:37more of my workouts on my YouTube channel or on my Instagram at Karen Howard.
