Warm Up Exercises

The following Warm Up Exercises should be done at the beginning of each routine. Perform 8 repetitions of each move.

(1) Shoulder Rolls Back and Forth

Shoulder Circles

Set Up: Stand tall with your feet about shoulder width apart.

Action: Keeping your abs tight and the rest of your body straight, roll your shoulders backward in a circular motion. Then repeat forward. Do 4 in each direction.

(2) Arm Circles Back and Forth

Arm Circles

Set Up: Stand tall with your feet shoulder width apart and hands straight out to the side.

Action: Keeping your abs tight and the rest of your body straight, use your arms to make big circles backward and then forward. Do 4 in each direction.

(3) Wall Slides

Wall Slides

Set Up: Stand with your head, upper back, and butt against the wall, and your hands placed along the wall (palms away from the wall), and bent at about 90 degrees.

Action: With your abs tight, slide your arms up the wall toward the ceiling while squeezing your shoulder blades.

(4) Leg Cradles

Cradle

Set Up: Stand with your feet about shoulder width apart.

Action: Gently pull your left leg towards your chest. Release your left leg then repeat on your right side. Do 4 on each side.

(5) High Knees

High Knees

Set Up: Stand with your feet about shoulder width apart.

Action: With your abs tight lift your right knee as high as you can, using both of your hands to hug your knees. Lower then repeat on your left side. Do 4 on each side.

(6) Jumping Jacks

Jumping Jacks

Set Up: Stand with your feet together and your hands by your sides.

Action: Simultaneously raise both of your arms above your head and jump to spread your feet out wide. Quickly reverse the movement and repeat.

(7) High Kicks

High Kicks

Set Up: Stand with your arms by your sides.

Action: With your abs tight while standing tall, kick your right leg up while reaching your left arm out to meet it. As soon as your right leg touches the ground, repeat the movement on the left side. Do 4 on each side.

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