As stated on the previous page this warm up is intended to raise your core body temperature to get your body ready for physical activity. You should be sweating and breathing more than you are at rest at the end of this warm up.

Equipment Needed: Running Track, Treadmill, Cross-Trainer, Jump Rope, and Medicine Ball

Over Distance Warm Up: (2-5 Minutes)

Begin warming up with a 50% effort jogging around a running track, treadmill, or using a cross-trainer. If you are in a confined space a jump rope will do just as good. Perform any jumping movement of your choice. Whatever exercise you pick perform it for 2-5 minutes. (For a low impact alternative perform step-ups for the 2-5 minute time frame)

Dynamic Movements

Each of these exercises are to be performed easy, smooth and with a 50% effort. Exercises are done for 10 yards (30 feet). Once the exercise is done for 10 yards turn around and complete the exercise again. Exercises performed in a straight direction will be performed twice in the same manner. (Ex. Walking Lunges) Exercises that are done sideways will be performed with the opposite leg leading upon return to the start. (Ex. Side Shuffle) The main emphasis is on exercise technique and full range of motion. Each exercise is performed as stated after its description. No rest should be given between movements unless you are performing the warm up with a large group.

1. Walking Lunges

Starting from a standing position take a step forward and go into a deep lunge position. Once getting into a deep lunge position repeat the movement with the opposite leg moving forward each time. 2x10 yards.

2. Side Shuffle

Starting standing sideways then sit down into a 45-degree squat position. Once in this position, take a lateral step sideways and then replace it with the other foot. Keep your chest up at all times. Do not cross your feet. Upon completion of the first 10 yards face the same way and return leading with the opposite leg. 2x10 yards.

3. Backwards Run

Standing with your back facing the direction your are going, place yourself in a 45-degree squat position. Stay low and step backwards using proper arm motion keeping low throughout the entire movement. 2x10 yards.

4. High Knees

Starting in a standing position take a step forward driving your knee up as high as you can. Staying on the balls of your feet repeat the motion with your other leg. Repeat this motion as many times as possible in the desired distance. 2x10 yards.

5. Butt Kickers

Starting in a standing position take one leg and alternately swing the heel of each foot up to the butt. Action is a quick and smooth swinging motion and is produced at the knee joint. Complete as many repetitions as you can in the given distance. 2x10 yards.

6. Full Body Circles

Start by holding a medicine ball above your head with both hands. In a circular motion lower the medicine ball towards your feet while bending at the knee. Return to the upright position crossing the midline of your body in a circular motion. Perform 5 repetitions to the right and 5 repetitions to the left.

7. Wood Choppers

Start by holding a medicine ball above your right shoulder. In a cross body motion lower the ball to your left foot as if you were chopping wood with an axe. Return to the starting position and perform again. Perform 5 repetitions over the right shoulder and 5 repetitions over the left shoulder.

8. Good Mornings

Start by holding the medicine ball behind your head resting it on the upper portion of your back. Bend slightly at the knees keeping your back straight and then bend at the waist until you almost reach a 90-degree position. Return to the beginning position. Repeat for 10 repetitions.

9. Standing Trunk Twist

Standing upright while holding a medicine ball with arms bent at 90-degrees. Rotate the ball from side to side rotating your trunk around your spinal column. Perform 10 repetitions to the right and 10 repetitions to the left.

10. Front Squats

Standing upright holding a medicine ball at chest height. Slowly squat down to a 90-degree bend at your knees keeping your weight on your heels. Rise back up to the starting position and perform for 10 repetitions.

By this point in the warm-up you should be starting to sweat and feel your heart rate beating faster than normal. This is a prime time to perform a few light stretches to areas that are traditionally tight in most people. Below is a list of stretches that aid in stretching your legs and low back. Remember stretch slowly and stay relaxed. Hold each stretch for approximately 30 seconds.

11. Hamstring V-sit: (right leg, left leg, down the middle)

Sit on floor with the legs spread wide. Keep the legs straight and bend at the hips looking toward and reaching for the right and then the left ankle and hold.

12. Groin Stretch: (Butterflies)

Sit on the floor with the knees bent and the feet together and relax the legs. Place elbows on the inside of the knees and force down to stretch.

13. Low Back and Trunk: (knees up...feet on ground... 10 reps each side)

Knees Bent Feet on Floor Move Knees Side to side

Lay on your back with your knees bent and feet on the floor. Roll your knees side to side without your feet coming off the floor.

14. Low Back and Trunk: (knees up... Feet off ground...10 reps each side)

Lay on your back with your knees bent and feet off the floor. Roll your knees side to side touching your knees to the floor each time you roll your hips.

15. Quad Stretch :

Lying Standing

Lay on your stomach grab your right heel and pull it to your butt. Repeat with your left leg. Can also be done standing but recommend lying.

16. Back Extensions:

Lay on your stomach in a push up position. Arch up keeping your hips on the ground. 4 reps for 5 seconds each.

Now that we have warmed up the muscles of the body we will finish our warm up with some core strengthening exercises. This will loosen tight lower back muscles or tight abdominal muscles. The following workout listed will allow you to warm up your core even further while strengthening and loosening the muscles of the lower back and abdominals.

17. Crunches

Lying flat on your back on a padded surface. Bend your knees keeping your feet flat on the floor and bring them close to your butt. Place your hands either across your chest or behind your head. At that point contract your abdominal muscle so you are bringing your chest towards your knees. Make sure you rise up enough that your shoulder blades come up off the ground. Once you feel them come up off the ground return to your starting position and repeat for the desired number of repetitions. Exhale on the contraction portion of the exercise and inhale when you return to the starting position.

18. Leg Lifts

Lying flat on your back on a padded surface. Place your hands under your butt, elbows out so the small of your back is pressed against the floor, head up shoulder blades off the floor. Then extend your legs straight out, heels resting on the floor. Use the muscles of your lower AB's to raise your legs until they are perpendicular to the body. Then lower the legs in a controlled motion and repeat for the desired number of repetitions.

19. Bridges

Lie on the floor (on your back), hands at your sides. Push with your feet and shoulder blades to lift your butt off the ground and make a shoulder bridge. Your back should not be overly arched but in a flat neutral position. Hold this position for the desired amount of time.

20. Planks

Lie face down on the floor. Position your elbows at your sides with arms bent. Rise up on your forearms so that the only thing touching the floor is your toes and your forearms. Keep your body in a fairly rigid position keeping the but down. You should look like a flat board from the side not an A frame. Hold for the desired amount of time. A towel or cushion under the arms will aid in the pressure from a hard floor.

21. V-Sit Twists

Lie flat on your back, legs extended straight (knees unlocked), heels resting on floor, arms extended overhead. Use AB's to simultaneously raise your torso and legs together so you are in a V position balancing on your butt. Rotate your torso to the right and touch the floor beside you while still balancing with your torso and feet in the air. Once you touch one side immediately repeat to the other side. Once you complete both sides that is two repetitions.

At this point you have successfully completed your warm up portion of your daily workout. Weather it is strength or cardiovascular training your body is now ready for activity. You will notice a big difference in what you are able to do during your workouts being properly warmed up. During your workout stretch tight muscle groups or muscle groups you are working to aid in flexibility and recovery of these groups.

By performing a proper warm up you will be improving your flexibility without spending a large amount of your time just working on flexibility. This extra time can now be focused on to the workout of the day.