Move In A Minute

Jalaa Kuberski

Worksite Wellness Health Educator

Move in a Minute

Standing ExercisesHands on hips, tap right then left heelKick heels back and up to tap your bottomLeft foot: Kick forward, tap floor, kick forwardRight foot: Kick forward, tap floor, kick forwardHands overhead, squat into chair position

Move in a Minute

Seated ExercisesArms in front, criss-cross over and underAlternate, lift leg and clap under legTap toes on floor while punching arms outHands of hips, lift left then right kneeTap outside of right foot w/rt hand & left foot w/left hand

Move in a Minute

Standing ExercisesHands on hips, step right then step leftTouch toes, then knees, then shouldersKick heels back and up to tap your bottomArms hang at side, lean right and holdArms hang at side, lean left and hold

Move In a Minute

Standing ExercisesTap outside of right foot with right hand & left foot with

left handHands of hips, lift left then right kneeSwing arms and march in placeSquat and punch out at the same timeBend, reach for your toes, hold

Move in a Minute

Standing ExercisesSwing arms and march in placeTouch right elbow to left kneeTouch left elbow to right kneeLeft foot flexed, lift and lower legRight foot flexed, lift and lower leg

Move in a Minute

Seated ExercisesTap toes on floor while punching arms outStand up, jump and sit downHands on hips, criss-cross legs in and outOpposite elbow-to-knee touchHands behind back in prayer position

Move In a Minute

Seated ExercisesArms out front, punch forwardTap toes on floor while punching arms outLift knees, kick both feet forwardRight ankle circlesLeft ankle circles

Move in a Minute

Seated ExercisesArms above head, punch up Hands on hips, tap right toes front, side and behindHand on hips, tap left toes front, side and behindOn right foot, arms out, bend forward and balanceOn left foot, arms out, bend forward and balance

Move in a Minute

Standing ExercisesKick heels back and up to tap your bottomSquat and punch out at the same timeHands on desk, lift right heel back and upHands on desk, lift left heel back and upSit on floor, bend forward to reach toes, hold

Move in a Minute

Seated ExercisesHands on hips, tap toes on floorUse left leg only, stand up, sit downUse right leg only, stand up, sit downHands on shoulders, gently bend side-to-sideFold forward & place your palms on floor

Move in a Minute

Standing ExercisesKick heels back and up to tap your bottomStep right then step leftJumping JacksArms hang at side, lean left and holdArms hang at side, lean right and hold

Move in a Minute

Standing ExercisesTouch toes then shoulders then reach upTouch right elbow to left kneeTouch left elbow to right kneePretend jump ropeOn tip toes, hold

Move in a Minute

Standing ExercisesStep right then step leftAlternate: Squat and lift left knee, squat thenHands together over head, lift and lower bodyReach right arm up by ear and bend leftReach left arm up by ear and bend right

Move in a Minute

Seated ExercisesMarch feet and punch arms overheadMove feet and punch the left arm across body then the

right armHands on hips, march in placeHold chair, pull knees to chestSqueeze your bottom tight

Contact Information

Jalaa Miller

Worksite Wellness Health Educator

Sedgwick County Health Department

1530 S Oliver, Suite 270

Wichita, KS 67218

jmmiller@sedgwick.gov

316.660.7387