The 5-Minute Warm-Up You Need Before Any Workout

apkmirror (43)in #life • 7 years ago (edited)

Jump Rope: 30 seconds

Start with a regular two-footed jump, and as you get warm you can play around with other jump styles. (Here are some jump rope moves from Copeland that keep your feet guessing.)

Alternating Knee Hugs: 30 seconds

Stand with feet hip-width apart and pull one knee into chest. Keep shoulders back and core tight. Repeat, alternating sides. After a few repetitions on each side, repeat the motion but come onto the ball of the standing leg.

Alternating Hamstring Stretch: 30 seconds

Stand with feet hip-width apart. Extend one leg straight in front, foot flexed and heel resting on the floor. Bend down to stretch hamstrings while sweeping arms down by outstretched foot and up over head. Repeat alternating sides. (You can do these in place, or while walking, if you have enough room.)

Walk-Out Planks: 45 seconds

Stand with feet hip-width apart. Bend down to put palms on the floor, and walk hands forward until reaching a high plank position. Then walk hands back towards feet and return to standing. Repeat.

Inner Thigh Stretch: 30 seconds

Stand with feet slightly wider than hip-width apart. Bend the right knee, shift weight to the right, and place hands on right knee to stretch inner thigh muscles in left leg. Switch sides; repeat.

Butt Kicks: 30 seconds

High Knees: 30 seconds