Dynamic Warmup
Start your workout off right!
Dynamic Warmup (Beginner):
Step Jacks
Forward Step Jacks
Opener Step Jacks
Prisoner Squat
Supported Static Lunge
Step Side Squat
Stick Up
Incline Pushup
Cross Crawl
Dynamic Warmup (Beginner):
10 reps (5/side)
10 reps (5/side)
10 reps (5/side)
10 reps
10 reps/side
10 reps/side
10 reps
10 reps
20 reps (10/side)
Step Jacks FULL BODY/CORE
Begin with your legs together and arms at your side
Inhale, step one foot to your side
While raising your arms up to the side
Exhale, step your foot back in
While lowering your arms back down to your side
Alternate sides and repeat
10 reps (5/side)
Forward Step Jacks FULL BODY/CORE
Begin with your legs together and arms at your side
Inhale, step one foot to your side
While raising the same side arm overhead in front of your body
Exhale, step your foot back in
While lowering your same side arm down to your side
Alternate sides and repeat
10 reps (5/side)
Opener Jacks FULL BODY/CORE
Begin with your feet together and arms up in front of your chest
Inhale, step one foot to your side
While opening your arms by squeezing your shoulder blades together
Exhale, step your foot back in
While closing the arms back in front of your body
Alternate sides and repeat
10 reps (5/side)
Prisoner Squats DOUBLE LEG
Begin with your feet shoulder-width apart
And you fingers interlaced behind your head
Inhale, lower your hips back and down
And press your knees out at the bottom
Exhale, rise up your hips up and forward
And squeeze your glutes at the top
10 reps
Supported Static Lunge SINGLE LEG
Hold a stick or stable surface to support your balance
Begin in a wide-stance with one foot forward and your other foot back
On the front foot, align your knee over your ankle
Place your weight in the heel of the front foot
On the back foot, extend your leg backward into a wide lunge
Place your weight in the ball of your back foot with your heel lifted
Inhale, lower your back knee while keeping the body upright
Exhale, raise your back knee up to the starting position
Perform all reps on one side and then repeat on other side
10 reps/side
Step Side Squat SINGLE LEG
Begin with your feet shoulder-width apart and toes aligned forward
Inhale, step out to your side with one foot
And you lower your hips back and down
Exhale, press off your foot back up to a standing position
And squeeze your glutes at the top
Perform all reps on one side and then repeat on other side
10 Reps/Side
Stick Up PULL
Begin standing up tall with your feet together
And your arms raised straight above your shoulders
Squeeze your shoulder blades together
Exhale, pull your arms down to the side leading with your elbows
Keep your shoulder blades squeezed together and arms pressing back
Inhale, raise your arms back up to the starting position
Keep you shoulder blades squeezed together and arms pressing back
10 reps
Incline Pushup PUSH
Begin with your hands a little wider than shoulder-width apart
On a stable inclined surface
Align you wrist, elbow, and shoulder in one straight line on each side
Bring your feet together as you tighten your core
Align your shoulders, hips, and ankles in one straight line
Inhale, lower your body down
With you elbows about three inches to your side
Exhale, raise your body back up to starting position
10 reps
Cross Crawl
Begin with your feet shoulder-width apart and arms overhead
Keep a neutral spine and brace core throughout the entire movement
Exhale, squeeze one elbow down and raise the opposite knee up
Inhale, extend your arm back up and leg back down
Alternate sides and repeat
20 reps (10/side)