Bear Martial Arts

The Secret Martial Artist

We all wish that we could quit our jobs, and live our lives as a martial artist full time. Wouldn't it be great if we could all be like Bruce Lee and train every day?



Unfortunately our jobs and commitments get in the way of this dream, but don't despair! Here at Bear Martial Arts we have the solution. Enter the world of The Secret Martial Artist.....

Each week we will bring you a brand new exercise to help with your martial arts that you can do at work, no matter where you are. Some of them you can do alone in a quiet part of the office, some you can do right in front of your colleagues and they won't even know you are doing it!

By training at work you can get fitter even faster than you would if you just went to class, meaning you can impress your instructor, classmates or students with the speed of your improvements.

Don't let your job get in the way of your dream of training every day!

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  • Secret Martial Artist Part 12

    Day-To-Day Part 2

    Little things mean a lot – by changing the way you work and by doing small but frequent movements, you can burn a lot of calories and improve your fitness.


    1. Fidgeting can burn an extra 350 calories a day. Rapidly tapping your feet, talking with your hands, and chewing gum, all count
    2. Stand whenever you can. You'll burn more calories than sitting, as many as 50 more an hour for a 155-pound person
    3. Laugh often. It tightens your stomach muscles, exercises your diaphragm, works your heart, relieves stress and gives you a better outlook on life
    4. Deep breathing helps you relax and lowers heart rate. Breathe in through your nose and out through your mouth


    Do The (Abs) Twist

    Using just a water bottle, work your abs sat at your desk. If anybody approaches you can look busy in no time at all.


    1. Hold a water bottle at chest level
    2. Keep your knees and hips forward, and gently twist to the left as far as you comfortably can, feeling the abs contract. 
    3. Twist back to center and move to the left for a total of 10 reps 
    4. Repeat 3-4 times

  • The Secret Martial Artist Part 10

    Wall Sits

    Work your core and torso up against the wall, only inches away from your desk.


    1. Rest your back against a wall and move your feet away from the wall. 
    2. The wall should be supporting the weight of your back and your knees should be bent. 
    3. Hold the position as long as possible.
    4. Rest, then repeat

  • The Secret Martial Artist Part 9

    The Chair Suitcase

    Being sat at your desk does not mean you can’t work on the six pack, and you can be back in a work-looking position within seconds if you hear someone coming


    1. Sit on the edge of your chair and lean back until your upper back touches the back of the chair. Tuck your tailbone under, and hold onto the arms of the chair for support
    2. Bring your knees up -- with your shins parallel to the floor - so that your torso and thighs make an "open suitcase"
    3. Close the "suitcase" by bringing your chest and knees toward one another
    4. Open and close for 10 to 20 repetitions, two to three sets

  • The Secret Martial Artist Part 8

    Resistance at Work

    A resistance band is an inexpensive piece of equipment to buy, can be stored in your desk drawer discreetly, and can be used for a whole range of exercises at your desk.


    1. Invest in a resistance band
    2. Hold out band in front of you, stretching your arms as far as they go apart
    3. Keeping the tension, lift the band up above your head and over until it is behind your head
    4. Reverse the motion, moving the band back in front of your head, again, keeping tension
    5. Do 15 times, then repeat

  • The Secret Martial Artist Part 7

    Desk Push Ups

    Use your desk for it’s real purpose in life – to help you strengthen and tone your arms! And you can be quickly to your feet if you hear anyone coming.


    1. Stand up next to your desk
    2. Lower yourself into a press-up position, resting your hands at the edge of your desk
    3. Do 15 press-ups (or more!)
    4. Repeat for 3 more sets

  • The Secret Martial Artist Part 6

    Chair Dips

    Make use of a quiet moment and use your chair to tone your arms. If you hear someone coming you can be back in your chair in no time at all.


    1. Stand up with your chair behind you
    2. Grab the edge of the chair, and lower yourself down using your arms, as slow as you can
    3. Do 15 repetitions
    4. Be careful if your chair has wheels!

  • The Secret Martial Artist Part 5

    Water Bottle Weights

    You don’t need to bring gym kit into work to lift weights. With 1 litre of water weighing 1kg, a simple full water bottle can be used just as if you were in the gym.


    1. Sit straight with your abs held in tight
    2. Hold your water bottle in one hand and curl it up towards your shoulder
    3. Repeat 15 times
    4. Change hands
    The great thing about this is that anything you do in the gym with dumb bells you can repeat at your desk.

  • The Secret Martial Artist Part 4

    Day-To-Day Improvements

    There are many simple things you can do around the office and too and from work to get in a few minutes more of exercise every day, without your colleagues ever realising.


    1. Use the stairs not the lift
    2. Get your daily intake of water at your desk every day
    3. Park further from the office and walk in
    4. Cycle / walk to work
    5. Visit colleagues and don’t email them
    6. Walk faster everywhere
    7. Practice good posture at your desk and even when standing

  • The Secret Martial Artist Part 3

    Leg Toner


    1. Stand on one leg, using the printer for support
    2. Bring your knee to your chest
    3. Then extend your leg straight behind you (think Superman!)
    4. Repeat 15 times
    5. Change legs and repeat
    6. If you hear anyone coming you can quickly stop

    Waiting at the printer for 100 copies to come out can be dull. Use the time away from your desk to strengthen your leg muscles and improve your balance.

  • The Secret Martial Artist Part 2

    At Desk Wrist Exercise


    1. Sit tall at your desk
    2. Hold your arms out straight
    3. Push your palms forward as far as they will go
    4. Hold for 10 seconds
    5. Grip your fingers together in a goose head shape and bend your wrists down, with your fingers pointing at your chest
    6. Hold for 10 seconds
    7. Repeat 15 times

    Everyone in the office will think you are hard at work in your office, carefully studying yesterday’s report. You may well be reading the report, but use this chance to strengthen your wrists.

  • The Secret Martial Artist Part 1

    Under Desk Action


    1. Start with your feet flat on the floor
    2. Sit tall at your desk
    3. Hold your abdominal muscles tight
    4. Extend one leg until hip level
    5. Hold for 10 seconds
    6. Slowly lower leg
    7. Repeat 15 times
    8. Change legs

    Your co-workers will see you intently reading the report from yesterday's meeting, but they won't see you strengthening your abs and relieving your tired leg muscles with this simple exercise.

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