Hey guys!
This is a quick 8 minutes full-body warm up routine,
that you can do before any of your workouts of the day.
We've got 16 exercises, 20 to 50 seconds each,
and let's get started with some high knee rotations.
Twist your torso to the left, then right.
Then back to the left, and bring your left knee up at the same time.
Do it slow and controlled for the first exercise.
You can always go slow on the first couple of exercises,
as we're just warming up.
Next, let's move on to some arm circles.
Start with small circles, then move on to bigger circles.
And now we're doing an inch worm to shoulder tap.
Start at the back of your mat, and now walk into a high plank.
Try to keep your back neutral as you walk out,
and once you're in a high plank, tap your shoulders.
Get upright for the next one, we've got toe touches.
Bring one leg up and touch your foot or shin with your opposite hand.
Keep a slight bend on your knee if your hamstring is tight.
Alright, spread your feet apart and we're doing some side reaches.
Turn to one side, as you bring your arm across,
working your back, lats, and your legs.
Keep your core engaged, too.
We've got some hip rotations next.
Stand upright and now do an outward rotation.
Almost like you're drawing a C-shape with your knee.
This helps to warm up the hips.
Next we've got lateral lunges with wrist rolls.
Lunge to one side as you roll your wrists in a circular motion.
This helps to warm up your wrists as you work on your legs, glutes and hip flexors.
A lot of you have tight wrists,
so it's important to warm up your wrists before getting into planks.
Next we've got lateral lunge with reach.
Again we're lunging to one side, then try to reach your foot with the opposite hand,
and then repeat on the other side.
Alright, now time to raise your heart rate further with butt kicks.
Start slow, then ramp up your speed into jogging butt kicks.
Next, let's do some squats with reaches to warm up your legs and glutes.
If you can't touch the floor with your hands, it's okay.
You'll get there over time, as you get more flexible.
Alright, get on your mat and we're going to warm up your hip flexors,
and also your upper body further with some low lunge reaches.
Bring one leg to the side, then turn to one side as you bring your arm up.
Then repeat on the other side.
Stay on your mat, and we're doing mountain climbers.
Draw in your belly and engage your core,
and bring one knee in at a time.
We're almost at the end of the warm-up.
Now we've got low lunge circles.
Get into a low lunge position again and draw circles with your hips.
This helps to warm up your hips further.
And let's do the same, on the other side.
Alright, now stand upright and let's do some jumping jacks.
Try to pick up the pace if you can.
If you prefer to not jump, you can just take it nice and slow.
Last exercise for this warm-up!
Let's finish with some high knees.
Lift your knees up to your hips level,
and make sure your core is engaged.
And that's the warm-up guys!
Let's move on to the next workout in your schedule,
and I'll see you there!
Bye!