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Warm Up Arm Circles Starting Position Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Execution Start by making small circular motions with both arms. Perform 20 circles forward and then 20 circles backward. Breathe in and out as you perform the motion. Benefits Shoulder and arm warm up. Slow Jog Starting Position Stand tall with feet together and arms by your sides. Execution March briskly and then start a slow jog on the spot. Gradually build up speed and lift your heels behind you, keeping your head up. Keep your hands at waist height by your sides, bend the elbows and maintain a straight posture while landing gently on each foot. Breathe in and out as you perform the exercise. Benefits Cardiovascular exercise and leg strengthening.

Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

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Page 1: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

Warm Up

Arm CirclesStarting Position

Stand with your feet parallel and hip width apart. Hold your armsout to the sides at shoulder height, palms facing down.

 

Execution

Start by making small circular motions with both arms. Perform 20circles forward and then 20 circles backward. Breathe in and outas you perform the motion.

Benefits

Shoulder and arm warm up.

 

Slow Jog

Starting PositionStand tall with feet together and arms by your sides.

ExecutionMarch briskly and then start a slow jog on the spot. Graduallybuild up speed and lift your heels behind you, keeping your headup. Keep your hands at waist height by your sides, bend theelbows and maintain a straight posture while landing gently oneach foot. Breathe in and out as you perform the exercise.

BenefitsCardiovascular exercise and leg strengthening.

Page 2: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

Side Step Butt Kicks

Starting PositionStand with feet flat on the floor in a wide stance. Cross your armsin front of you with palms facing downward and engage your core.

ExecutionBend your knees and lower your body down a little further, thenpush up onto your left foot, extending the left knee and kickingback with your right foot to touch your butt. Lower your leg downand return to starting position. Repeat exercise on opposite leg.For higher intensity, increase speed of kicks and transitions.

BenefitsCardiovascular exercise and leg strengthening.

Kick Back

Starting PositionStand with feet flat on the floor with feet together and arms by yoursides. Bend your elbows and bring your hands toward yourshoulders, palms facing inward.

ExecutionSimultaneously extend your arms behind you and kick back withyour left leg to touch the floor. Keep your weight on your front legand elbows close to the body. Bend through your knees andelbows and return to the starting position. Breathe in and outthroughout the exercise. Alternate legs after 30 seconds. Forhigher intensity, increase speed of kicks and transitions.

BenefitsCardiovascular exercise, arm and leg strengthening.

 

Page 3: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

Day 8Round 1 Round 2 Round 3

Overhead Ball Throws

All Fours Reverse Fly

Marching Dumbbell ShoulderCircles

Tricep Dip on Step

Overhead Ball Throws

Starting PositionStand with your feet shoulder width apart and hold the ball at chestheight with palms facing inward.

ExecutionBend your knees and push off through the heels as you throw theball in the air directly above your chest and shoulders. Keep aslight bend in your elbows at the top. Catch the ball and bendthrough your knees, keeping your torso in alignment. Breathesteadily through the movement and repeat the exercise.

BenefitsShoulder strength and flexibility

Page 4: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

All Fours Reverse Fly

Starting PositionKneel on a mat on all fours with your knees hip width apart andhands at shoulder height gripping dumbbells. Ensure your back isflat and belly button pulled in toward your spine.

ExecutionEngage your core, exhale raise your right arm out to shoulderheight, keeping your elbow slightly bent. Keep your hips facingdown, back straight and core engaged throughout the movement.Inhale as you slowly return your arm to the starting position.Repeat exercise with opposite arm and leg.

BenefitsStrengthens core muscles, back, shoulders and arms.

Marching Dumbbell Shoulder Circles

Starting PositionHolding dumbbells, begin by standing straight with feet shoulderwidth apart and arms by your side. Lift your arms out to the sidesat shoulder height.

ExecutionBegin by making small circular motions forward with both arms oneither side while you begin lifting your feet into a gentle march.Breathe in and out throughout the movement and continue thismotion for 30 seconds. Repeat exercise in the reverse direction.Release arms to the sides of the body.

BenefitsShoulder strength and flexibility

 

Page 5: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

Tricep Dip on Step

Starting PositionSit on the floor in front of a step with feet hip width apart, kneesbent and feet facing forward. Place hands onto the step behindyou, fingers facing forward.

ExecutionExhale, bend your elbows and lift hips off the floor. Engage yourcore and push up through the hands to straighten elbows, keepinga slight bend in the joint. Ensure you keep your elbows as close toyour body as possible, pushing backward instead of out to theside. Inhale and lower your body back down to gently touch thefloor. Repeat exercise.

BenefitsStrengthens triceps, shoulders, core and legs.

Page 6: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

Day 9Round 1 Round 2 Round 3

Knee Raises

Jump Touchdowns

Side Step Ups

On the Spot Sprint

Knee Raises

Starting PositionBegin standing in a neutral position with core engaged. Bend yourelbows and raise your hands to chest height, meeting the fingers.Transition your body weight onto the balls of your feet, with yourheels still on the floor.

ExecutionRaise your right knee to waist level, then quickly push off and liftyour left knee to waist level as you place your right foot back onthe floor. Continue alternating legs as you increase your speedand heart rate. Your bodyweight should remain on the balls ofyour feet throughout the exercise, landing the feet down softly.Breathe in and out as you perform this exercise.

BenefitsStrengthens upper and lower legs, shoulders and upper arms.

Page 7: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

Jump Touchdowns

Starting PositionStand tall with your feet hip width apart and arms by your sides.

ExecutionLift both your arms above your head, then inhale and squat downto touch your hands on the ground. Ensure you sit back on yourheels and keep your chest and chin open. Exhale as you push upthrough your heels and jump off the floor, lifting your arms in theair. Land with a slow and controlled motion as you sink down intoyour next squat repeating the exercise.

BenefitsStrengthens lower and upper legs, glutes, calves, core, shouldersand arms.

Side Step Ups

Starting PositionStand parallel to step with your feet together and arms by yoursides.

ExecutionExhale and lift your right foot, placing it down onto the step thenstep up with both feet. Inhale and step down with your right foot,then left foot. Land your feet with a slow and controlled motion.Repeat on the other side, with your left foot leading.

BenefitsStrengthens lower and upper legs, glutes, hips, calves and core.

Page 8: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

On the Spot Sprint

Starting PositionStand tall with feet flat on the floor with feet together and arms byyour sides.

ExecutionMarch briskly and then start a slow jog on the spot. Graduallybuild up speed into a fast sprint, lifting your heels and toes fromthe floor during each step. Keep your hands at waist height, bendthe elbows and use your arms to build up momentum in yoursprint. Keep your torso in alignment as you land gently on eachfoot. The majority of your bodyweight will be on the balls of yourfeet. Breathe in and out as you perform the exercise.

BenefitsCardiovascular exercise and leg strengthening.

Day 10

Softball in the ParkJust messing around with the children in the park throwing asoftball around can burn off 180 calories per 30 minutes ofcontinuous play.

Page 9: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

SwimmingA visit to the pool is always great fun for the whole family. Simplysplashing around, treading water and general swimming will haveyou burning over 250 calories in an hour.

Bike RidingGetting the bikes out of the garage is a great way for the wholefamily to get moving and enjoy some fresh air. The average 75kgperson cycling for 30 minutes will burn 281 calories.

Page 10: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

Walking the DogWalking the dog offers some great resistance and cardio exercise– take your pup out for a long bracing walk and you can burn offup to 200 calories an hour.

Page 11: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

Day 11Round 1 Round 2 Round 3

V Lift

Lower Back Extension

Glute Swing

Full Plank Hold

V Lift

Starting PositionLie flat on your back with palms facing downward and fingersfacing forward. Bend your knees and lift your legs straight up inthe air, keeping your lower back firmly planted on the floor. Extendyour knees and engage core muscles.

ExecutionExhale and gently lift your shoulders off the floor, reaching uptoward the ceiling for 1­2 seconds. Inhale and slowly roll downthrough your spine to starting position, keeping your lower backflat on the floor. Repeat exercise, then bend knees and pull themin toward you as you return your feet to the floor.

BenefitsStrengthens core, legs and upper body.

Page 12: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

Lower Back Extension

Starting PositionLie on the floor on your back with arms bent and legs lengthenedon the floor. Rest your hands under your nose or forehead andgently push your hips forward to the floor to lengthen your spine.

ExecutionExhale as you lift your upper body away from the floor, keepingyour head, neck and shoulders in alignment as you squeezegently through your shoulder blades. Ensure your feet remain onthe floor and inhale as you lower your body back down to thestarting position. Repeat the exercise.

BenefitsStrengthens back and core.

Glute Swing

Starting PositionKneel on a mat on all fours with your knees hip width apart andfingers facing forward. Ensure your back is flat and belly buttonpulled in toward your spine.

ExecutionKeeping a neutral spine, exhale as you lift and extend your rightleg, until it is parallel to the floor. Keep your hips facing down, backstraight and core engaged through the movement. Inhale as youslowly bring your knee down and forward toward your chest.Inhale and slowly extend your leg again and repeat exercise.Alternate legs after 30 seconds.

BenefitsStrengthens core muscles, glutes and legs.

Page 13: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

Full Plank Hold

Starting PositionBegin on your hands and knees with your hands at shoulderheight, facing forward. Slowly step up into full plank position,keeping feet shoulder width apart and arms directly underneathshoulders.

ExecutionEngage your powerhouse by pulling your belly button toward yourspine and hold, keeping your core and lower back strong andstable. Repeat exercise as necessary or hold this positioncontinuously for 1 minute.

BenefitsStrengthens core and upper body.

Page 14: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

Day 12Round 1 Round 2 Round 3

Bent Knee Push Ups

All Fours Reverse Fly

Overhead Jacks

Tricep Dip on Step

Bent Knee Push Ups

Starting PositionStart by lying flat on the floor on your stomach. Lift both feet off thefloor and bring your heels toward you to form a 90 degree angle atthe knee. Bend your elbows and place your hands down onto thefloor at shoulder height beside you.

ExecutionExhale and push your upper body away from the floor byextending arms straight, keeping a slight bend in the elbows at thetop. Tighten your core area and keep your neck, back and hips inalignment. Inhale, bend your elbows slowly and lower your bodytoward the floor. Keep your elbows as close to your body aspossible. Hold for one breath with your chest approximately 3inches off the floor. Repeat.

BenefitsIncreased chest, tricep and core strength

Page 15: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

All Fours Reverse Fly

Starting PositionKneel on a mat on all fours with your knees hip width apart andhands at shoulder height gripping dumbbells. Ensure your back isflat and belly button pulled in toward your spine.

ExecutionEngage your core, exhale raise your right arm out to shoulderheight, keeping your elbow slightly bent. Keep your hips facingdown, back straight and core engaged throughout the movement.Inhale as you slowly return your arm to the starting position.Repeat exercise with opposite arm and leg.

BenefitsStrengthens core muscles, back, shoulders and arms.

Overhead Jacks

Starting PositionBegin by standing tall with your feet together and your arms atshoulder height on either side of your body. Engage your coremuscles to keep your torso in alignment.

ExecutionJump and take your legs out to the side while simultaneouslyraising your arms out above your head. Take a second jump, tobring your feet back together and return arms to starting position

BenefitsFull body workout, improves cardiovascular health

Page 16: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

Tricep Dip on Step

Starting PositionSit on the floor in front of a step with feet hip width apart, kneesbent and feet facing forward. Place hands onto the step behindyou, fingers facing forward.

ExecutionExhale, bend your elbows and lift hips off the floor. Engage yourcore and push up through the hands to straighten elbows, keepinga slight bend in the joint. Ensure you keep your elbows as close toyour body as possible, pushing backward instead of out to theside. Inhale and lower your body back down to gently touch thefloor. Repeat exercise.

BenefitsStrengthens triceps, shoulders, core and legs.

Page 17: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

Day 13Round 1 Round 2 Round 3

Jump Touchdowns

Side Step Ups

Overhead Jacks

Knee Raises

Jump Touchdowns

Starting PositionStand tall with your feet hip width apart and arms by your sides.

ExecutionLift both your arms above your head, then inhale and squat downto touch your hands on the ground. Ensure you sit back on yourheels and keep your chest and chin open. Exhale as you push upthrough your heels and jump off the floor, lifting your arms in theair. Land with a slow and controlled motion as you sink down intoyour next squat repeating the exercise.

BenefitsStrengthens lower and upper legs, glutes, calves, core, shouldersand arms.

Page 18: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

Side Step Ups

Starting PositionStand parallel to step with your feet together and arms by yoursides.

ExecutionExhale and lift your right foot, placing it down onto the step thenstep up with both feet. Inhale and step down with your right foot,then left foot. Land your feet with a slow and controlled motion.Repeat on the other side, with your left foot leading.

BenefitsStrengthens lower and upper legs, glutes, hips, calves and core.

Overhead Jacks

Starting PositionBegin by standing tall with your feet together and your arms atshoulder height on either side of your body. Engage your coremuscles to keep your torso in alignment.

ExecutionJump and take your legs out to the side while simultaneouslyraising your arms out above your head. Take a second jump, tobring your feet back together and return arms to starting position

BenefitsFull body workout, improves cardiovascular health

Page 19: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

Knee Raises

Starting PositionBegin standing in a neutral position with core engaged. Bend yourelbows and raise your hands to chest height, meeting the fingers.Transition your body weight onto the balls of your feet, with yourheels still on the floor.

ExecutionRaise your right knee to waist level, then quickly push off and liftyour left knee to waist level as you place your right foot back onthe floor. Continue alternating legs as you increase your speedand heart rate. Your bodyweight should remain on the balls ofyour feet throughout the exercise, landing the feet down softly.Breathe in and out as you perform this exercise.

BenefitsStrengthens upper and lower legs, shoulders and upper arms.

Day 14

Bike RidingGetting the bikes out of the garage is a great way for the wholefamily to get moving and enjoy some fresh air. The average 75kgperson cycling for 30 minutes will burn 281 calories.

Page 20: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

Bush WalkingGoing bush and taking in some nature is good for the body andsoul. Spending just one hour walking in the bush will have youburning over 400 Calories.

GardeningJust 30 minutes of gardening can burn off 315 calories, and you’llbe working your arms, thighs, calves and shoulders – and if youdo it for over 20 minutes, you get your heart rate up and boostyour cardiovascular system.

Page 21: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

SwimmingA visit to the pool is always great fun for the whole family. Simplysplashing around, treading water and general swimming will haveyou burning over 250 calories in an hour.

Cool Down

Shoulder Stretch

Starting PositionStand tall with your feet close together and arms by your sides.

ExecutionBring your right arm across your chest and hold with your leftarm, above the elbow. Pull your belly button to your spine andstand tall with your head up. Hold the stretch for 15 seconds andrelease.

BenefitsDecreased tightness in shoulders

 

Page 22: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

Bicep Stretch

Starting PositionStand tall with your feet close together and arms by your sides.

ExecutionInterlock your hands behind you and then rotate them so palmsare facing out. Raise your arms up, push back and hold for 15seconds.

BenefitsBicep stretch

Tricep Stretch

Starting PositionStand tall with your feet hip width apart and arms by your sides.

ExecutionLift your right hand over your shoulder and place your hand onyour upper back, elbow pointing up toward the ceiling. Use yourright hand to gently rest on the elbow and push it downward. Holdthe stretch for 15 seconds and alternate arms.

BenefitsTricep stretch.

 

Page 23: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

Side Stretch

Starting PositionStand tall with your feet wider than hip width apart and arms byyour sides.

ExecutionBend the left knee and bend your upper body slowly to to the leftside, taking your right arm up overhead and your left arm strongby your side or resting on your leg. Exhale as you bend to theside. Ensure your upper body moves straight to the side and yourefrain from leaning forward or backwards. Inhale and gentlyreturn your body to the starting position.

BenefitsUpper, lower and middle back.

 

Lying Hamstring StretchStarting Position

Lie on your back with your legs straight and arms by your side.Keep your head and neck relaxed as you bend your left kneetoward your chest, keeping the right leg extended on the floor.

Execution

Slowly begin to extend your left knee, pulling your leg gentlytoward you with your hands. Keep both hips on the floor and yourhead and neck relaxed through the stretch. Breathe deeply andhold the stretch for 20 seconds. Repeat on opposite side.

Benefits

Increased flexibility in quadriceps.

Page 24: Warm Up€¦ · Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout

Lying Quadriceps Stretch

Starting PositionLie on your right side with your legs out straight. Support headwith right arm and relax the head and neck.

ExecutionBend your left knee and hold your left foot with your left hand,pulling your heel toward your glutes. Gently push your hipsforward to increase the stretch and bend the right knee a little ifyou require more balance. Breathe in and out as you hold thestretch for 20 seconds.

BenefitsIncreased flexibilty in quadriceps.

Baby Pose

Starting PositionKneel upright on a mat with knees apart slightly.

ExecutionSlowly sit back on your heels and bend your chest forward towardthe floor. Bring your arms above your head and place your handsflat on the floor in front of you. Gently rest your forehead on themat. Hold this position for 30 seconds.

BenefitsLower back and shoulder stretch.