← Routines

Quick Warm Up

3 min 15 sec5 movesWarm Up & Cool Down
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Circuit 1

  • Jog in Place

    Jog in Place

    60s

    How to do it
    1. Stand tall with your feet hip-width apart and your arms bent comfortably at your sides.
    2. Begin lifting your feet alternately in an easy running motion on the spot.
    3. Stay on the balls of your feet and keep your steps light.
    4. Swing your arms naturally in time with your legs.
    5. Hold a relaxed, steady pace for the full interval.
  • Arm Circles

    Arm Circles

    30s

    How to do it
    1. Stand tall with your feet shoulder-width apart and your arms extended out to the sides at shoulder height.
    2. Draw small circles forward with both arms, keeping them straight.
    3. Gradually grow the circles a little larger.
    4. After half the time, reverse and circle backward.
    5. Keep your shoulders down away from your ears throughout.
  • Leg Swings

    Leg Swings

    30s

    How to do it
    1. Stand tall beside a wall or sturdy support, holding on for balance.
    2. Swing one leg forward and back in a smooth, controlled arc.
    3. Keep your standing leg slightly soft and your torso tall.
    4. Let the swing grow gradually as the hip loosens.
    5. After half the time, switch sides.
  • High Knees

    High Knees

    45s

    How to do it
    1. Stand tall with your feet hip-width apart and your arms bent at your sides.
    2. Begin jogging on the spot on the balls of your feet.
    3. Drive one knee up to hip height, then quickly switch to the other.
    4. Pump your arms in time with your legs to keep the rhythm.
    5. Stay tall through your spine and hold the pace for the interval.
  • Torso Twists

    Torso Twists

    30s

    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.