Liveliness ~ Longevity ~ Love

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)