Doing warm-up exercises before your workout is important in many ways. A good warm-up will gradually increase your heart rate, increase circulation to your muscles, tendons, and ligaments, and mentally prepare you for your workout.
A good workout consists of a solid warm up, a period of stretching, a more strenuous portion increasing the heart rate and a cool down period, which often includes stretching. When you take the time to experience each of these workout segments, you will experience fewer occurrences of injuries and increase your workout enjoyment.
1. Life knees and run in place for 90 seconds
Image Credits: Life knees and run in place
Start your warm-up routine with running or jogging in place to boost your heart rate.
2. Jump rope for 60 seconds
Image Credits: Jump Rope
Keep your knees slightly bent and jump on the balls of your feet.
3. Standing mountain climbers for 60 seconds
Image Credits: Standing Mountain Climbers
Bring one knee up to waist level and extend the opposite arm above your head. Alternate sides and repeat for the duration of the set.
4. Jumping jacks for 30 seconds
Image Credits: Jumping jacks
Keep the movement in your shoulders and hips and engage your core muscles and your glutes.
5. Seal jacks for 60 seconds
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Open your chest, keep your back straight and try touching your foot with the opposite hand. Keep alternating sides until the set is complete.
6. Inchworm for 60 seconds
Image Credits: Inchworm
Bend at the waist and walk your hands out as far as you can. Walk back up and repeat.
7. Squat sidekick for 60 seconds
Image Credits: Squat with a sidekick
Squat and, as you stand up, switch your weight to the left leg and lift your right leg out to the side. Return to the squat position and repeat with the left leg.
8. Curtsy lunge for 60 seconds
Image Credits: Curtsy Lunge
Take a big step back with your left leg, crossing it behind your right leg. Bend your knees, and then return to the starting position. Repeat on the opposite side.
9. Arm swings for 60 seconds
Image credits: Arm Swings
Slightly bend your knees and have your feet shoulder-width apart. Cross your arms at the front and then quickly bring them back as far as you can.
10. Knee circles for 60 seconds
Image Credits: Knee Circles
Maintain your knees and feet together and stay within a comfortable range of motion.