Hello.
I want to first just thank you for joining me and my name is Jen and we are going to be doing some fun seated exercises.
This will help to increase our heart rate,
Get our blood pumping,
Burn some calories,
Work some big muscle group.
Engage our joints.
So if you haven't already,
Grab a chair and get comfortable and make sure your chair is nice and sturdy to the floor.
Any kind of chair or couch will do.
These are going to be seated cross crawls.
So always make sure that your posture is nice and upright and that your core muscles are tight.
You want to try and maintain an eye level straightforward with your head kind of,
You know,
Not too far down or up.
Keeping your shoulders down away from your ears.
Just be a little bit aware of your posture while we do these movements.
Haven't already go ahead and get to the edge of your seat again posture nice and tall we will begin with two nice deep breaths and as we inhale our arms will come up over the head and as we exhale the arms will come down as always move at your own pace modify however you may need to so that you are just adjusting these movements to your own body's needs.
Let's go ahead and begin.
Inhale.
Exhale.
And again,
Inhale.
And exhale.
And to get things flowing and moving go ahead and roll the shoulders to the back just five or six times.
And now to the front opposite direction.
Getting things warmed up.
Let's do some shoulder shrugs.
Remember to breathe.
Throughout these exercises.
Alright,
And let's begin.
Get your arms up and out like this.
And just begin with a slight turn of the waist.
And as you turn,
Bring your knee up.
Towards your opposite elbow.
Bring that knee up to a height that feels good for you.
Paying attention to your back.
Interlaced Be aware to not overextend.
Pull any muscles These are just nice.
Fluid.
Gentle movement.
My elbow is not touching my knee.
That would be a little bit of a stretch and a strain for me.
Just.
.
.
Bringing that elbow towards the knee.
I'm gonna bring the elbow a little further down just to engage my arms and shoulders a little bit more.
Nice,
Gentle.
Slow to moderate pace.
Feel free to go faster or slower if you'd like.
And again,
That twist.
It's very gentle.
There's nothing extreme about these movements.
We'll go for a little longer And then we'll do some marching in place.
For a little extra calorie burn and a little extra movement.
I'm really feeling it in my upper back.
As well as in my thighs.
You can do these exercises any time of the day if you're needing a quick energy boost.
Nice little reset from your day.
All right.
One more on each side.
And go right into marching in place.
Stomp those feet into the ground and get those elbows back.
As always,
I appreciate when you join me and get moving with me.
Two or three minutes.
Four or five minutes.
Really any movement is better than no movement.
Especially if you do different chair movements throughout your day a few different times.
Really going to add up.
Let's end with two breaths again,
Inhaling with arms coming up.
And exhaling,
Arms down.
And last one,
Inhale.
And exhale.
And thank you as always for joining me.
I appreciate you and have a wonderful blessed day.
Thank you.
