Warm up

A good warm-up before your training session activates your muscles and prepares them for better, injury-free performance. Perform these dynamic stretches and metabolic movements before you start every workout to wake up your central nervous system and increase blood flow and oxygen to your muscles.

The routine

This dynamic exercise sequence primes your muscles for effective training. Perform these exercises back to back for the specified number of reps or seconds before starting your workout.

Warm-up

Walkout

8 reps

Lateral hip opener (alternating)

16 reps

Reverse lunge with reach (alternating)

16 reps

Jumping jack

30 secs

Walkout

Stand with your feet hip-width apart. With your legs straight, hinge at the hips, and place your hands on the floor in front of your toes. Walk your hands forwards until you are in a high plank position, letting your heels come off the floor. Then walk your hands back to your toes. That is one rep.

Plank hip opener and T-spine rotation

Begin in a high plank position. Bring your left foot up to the outside of your left hand. Lift your left arm, rotate your spine to the left, and extend your left arm to the ceiling, opening up your chest. Pause for a second, then return to the high plank position. That is one rep. Repeat on the other side.

Lateral hip opener

Stand with your feet wide, toes facing forwards. Keep your right leg straight, bend your left leg, and push your hips back. Feel a stretch in your right hip and leg. Then return to the starting position. That is one rep. Repeat on the other side.

Reverse lunge with reach

Stand with your feet hip-width apart. Step your left leg far back, and bend both knees until your right thigh is parallel to the floor. Reach your arms overhead. Hold the position firmly for a moment, then return to the starting position. That is one rep. Repeat on the opposite side.

Jumping Jack

Stand with your feet together and rest your arms at your sides. In one motion, jump your feet out wider than shoulder-width apart, landing on the balls of your feet, and swing your arms out to the sides and overhead. Then immediately jump back to the starting position. That is one rep. Repeat quickly.