Warm Up

Prepare your body for physical activity with dynamic movements designed to elevate your body temperature, increase blood flow to muscles, and loosen up joints.

Exercise Overview

Exercise Instructions

Jumping Jacks demonstration

1. Jumping Jacks

Instructions

  • Start from a standing position with your feet together and your arms at your sides.
  • Jump your feet out to the sides while simultaneously raising your arms above your head.
  • After completing the movement, quickly jump back to the starting position, bringing your back together and lowering your arms.
  • Repeat the movement in a smooth, continuous motion.

Tips

  • Keep a slight bend in your knees and land softly on the balls of your feet to absorb the impact of each jump.

Modifications

  • If raising your arms is difficult, keep your hands on your hips.

Benefits

  • Calves, Upper Back, Shoulders, Hips, Hamstrings, Quadriceps, Lower Back, Abdomen
Air Squats demonstration

2. Air Squats

Instructions

  • Start from a standing position with your feet shoulder-width apart and your toes pointed slightly outward.
  • Place your hands behind your head or folded in front of your chest.
  • Lower your hips back and down as if sitting into a chair, keeping your chest up and your weight on your heels.
  • Push through your heels to stand back up to the starting position and repeat.

Tips

  • Aim to lower your hips until your thighs are parallel to the floor.
  • Keep your knees in line with your toes.

Modifications

  • If squatting deeply is difficult, perform the exercise with a smaller range of motion.

Benefits

  • Groin, Calves, Hips, Hamstrings, Quadriceps, Lower Back, Glutes
Lateral Lunge demonstration

3. Lateral Lunge

Instructions

  • Start from a standing position with your feet wide apart and your hands together in front of you.
  • Bend one knee and lower your hips to that side, while keeping your other leg straight and your toes pointed forward.
  • Push back to the starting position and repeat on the other side.

Tips

  • Keep your chest lifted and your back straight.
  • Move smoothly and with control to maintain balance.

Modifications

  • If the lunge is too intense, don't lower your hips as much.
  • Use a chair or wall for balance support if needed.

Benefits

  • Groin, Hips, Hamstrings, Quadriceps, Glutes
Arm Circles demonstration

4. Arm Circles

Instructions

  • Start from a standing position with your feet hip-width apart and your arms extended out to the sides.
  • Make small circles with your arms, gradually increasing the size of the circles.
  • Reverse the movement at the halfway point.

Modifications

  • For less intensity, bend your arms at your elbows and perform smaller circles closer to your body.

Benefits

  • Neck, Upper Back, Shoulders, Chest
Arm Swings demonstration

5. Arm Swings

Instructions

  • Start from a standing position with your feet hip-width apart and your arms extended out to the sides.
  • Swing your arms forward across your chest, crossing one arm over the other.
  • Then swing your arms back out to the sides, opening them wide.
  • Repeat the motion, alternating which arm crosses over the other each time.

Tips

  • Start with slower swings and gradually increase speed as you warm up.

Modifications

  • Keep your arm swings smaller if you experience any discomfort.

Benefits

  • Triceps, Upper Back, Shoulders, Chest, Biceps
Trunk Twist demonstration

6. Trunk Twist

Instructions

  • Start from a standing position with your feet hip-width apart and your arms extended out to the sides at shoulder height.
  • Engage your core and gently twist your upper body to one side.
  • Turn your head to look over your shoulder in the direction of the twist.
  • Return to the starting position and repeat on the other side.

Tips

  • Keep your knees slightly bent and your hips facing forward throughout the movement.

Modifications

  • For less intensity, keep your arms bent with hands on your hips.

Benefits

  • Knees, Spine, IT Band, Obliques, Shoulders, Hips, Lower Back, Lats, Abdomen
Toe Touch Twist demonstration

7. Toe Touch Twist

Instructions

  • Start from a standing position with your feet wide apart and your arms extended out to the sides.
  • Bend forward, rotating your torso to touch your toe with your opposite hand and raising your other hand up to the ceiling.
  • Return to the starting position and repeat the movement on your other side.

Tips

  • Keep your spine long and avoid rounding your back.
  • Engage your core and keep a slight bend in your knees.

Modifications

  • If reaching your foot is difficult, touch your shin or knee instead.

Benefits

  • Spine, Upper Back, Obliques, Shoulders, Hips, Hamstrings, Lower Back, Glutes, Abdomen
Knees Hugs demonstration

8. Knees Hugs

Instructions

  • Start from a standing position with your feet hip-width apart and your arms resting at your sides.
  • Shift your weight onto one foot and lift the opposite knee towards your chest.
  • Grasp your knee with both hands and pull it closer to your chest.
  • Hold the position briefly, then lower your leg and repeat on the other side.

Tips

  • Keep your standing leg slightly bent to maintain balance.
  • Hold your back straight and your chest up.

Modifications

  • If balancing is difficult, perform the stretch near a wall or chair for support.
  • If lifting your knee to your chest is too intense, lift it to a comfortable height.

Benefits

  • Hips, Hamstrings, Lower Back, Glutes
Leg Swings demonstration

9. Leg Swings

Instructions

  • Start from a standing position with your feet hip-width apart and your hands on your hips.
  • Shift your weight onto one leg and lift your opposite leg slightly off the floor.
  • Swing your lifted leg forward and backward in a controlled, continuous motion.

Tips

  • Keep your standing leg active with a slight bend in your knee.
  • Keep your upper body stable; the movement should come from your hip.
  • Start with smaller swings and gradually increase the range of motion.

Modifications

  • Place your hand on a wall or chair for additional support.

Benefits

  • Groin, Calves, Hips, Hamstrings, Quadriceps, Lower Back, Glutes, Abdomen
Knee Circles demonstration

10. Knee Circles

Instructions

  • Start from a standing position with your feet hip-width apart and your hands on your knees.
  • Bend your knees slightly and make small circles with your knees, moving them together in a circular motion.
  • Reverse the movement at the halfway point.

Tips

  • Keep your movements smooth and controlled to avoid straining your knees.

Modifications

  • Perform the exercise at a slower pace if needed to maintain control.

Benefits

  • Knees, Calves, Feet, Shins, Ankles