Warm-up

Warming up before exercise of any kind is important to prevent pulling a muscle or other injury. Warm-up before any type of physical activity you do. Here is a warm-up we really like:

• 10 Walking Lunges (if you count each leg, a total of 20)
• 20 Arm Circles
• 10 Second Trunk Rotation

Get The Moves:

Walking Lunges

1. Stand with your feet shoulder-width apart and hand on your hips.
2. Step forward with your right leg, lowering your body towards the floor by bending at the knees to a 90 degree angle.
   1. Your back knee should point to, but not touch the ground.
   2. Your front knee should be directly over your ankle.
3. Push off with your left (or back) foot to bring your left leg forward and continue through until it’s in front of your right leg and you descend into a lunch on the other side.

Arm Circles

1. Stand with feet shoulder-width apart.
2. Extend your arms straight out to the side at shoulder height.
3. Keeping your arms extended straight, move your arms in backward circles. Ten seconds in one direction equals one set.
4. Switch directions.

Trunk Rotation

1. Lie on the floor, face up. Bend your knees so that your feed are flat on the floor and arms are comfortably at your sides.
2. Gently squeeze your shoulder blades and flatten your neck to the floor while you slowly rotate your legs to the left.
3. Slowly twist your body keeping your right shoulder blade and arm flat to the floor. Hold this position for three to five minutes or until you feel the stretch release.
4. Return to the starting position and rotate the opposite side.