← Routines

Pre Workout Flow

4 min 15 sec5 movesWarm Up & Cool Down
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Circuit 1

  • March in Place

    March in Place

    60s

    How to do it
    1. Stand tall with your feet hip-width apart and your arms relaxed at your sides.
    2. Lift one knee toward hip height, then lower it and lift the other.
    3. Swing your arms naturally in time with your steps.
    4. Find a steady, comfortable rhythm.
    5. Stay tall and keep your core lightly engaged.
  • Arm Swings

    Arm Swings

    45s

    How to do it
    1. Stand tall with your feet shoulder-width apart and your arms relaxed at your sides.
    2. Swing both arms forward and up to shoulder height.
    3. Let them swing back down and behind you in a smooth arc.
    4. Find an easy rhythm and let the momentum carry the motion.
    5. Keep the swing controlled rather than forced.
  • Side Leg Swings

    Side Leg Swings

    45s

    How to do it
    1. Stand tall facing a wall or sturdy support, holding on for balance.
    2. Swing one leg out to the side, then back across the front of your body.
    3. Keep your torso tall and your standing leg slightly soft.
    4. Let the swing grow gradually as the hip loosens.
    5. After half the time, switch sides.
  • Torso Twists

    Torso Twists

    45s

    How to do it
    1. Stand with your feet shoulder-width apart and your arms bent and relaxed in front of you.
    2. Twist your torso to one side, letting your arms swing easily with the motion.
    3. Keep your feet planted and your hips facing forward.
    4. Return through center and twist to the other side.
    5. Find a steady, gentle rhythm.
  • Squats

    Squats

    60s

    How to do it
    1. Stand with your feet shoulder-width apart, toes turned slightly out, chest up.
    2. Brace your core and send your hips back as if sitting into a chair.
    3. Bend your knees and lower until your thighs are at least parallel to the floor.
    4. Keep your heels down and your knees tracking over your toes.
    5. Drive through your heels to stand back up, squeezing your glutes at the top.