Hi guys, welcome to Instructor Live. My name's Carlie and this is your short
warm-up video. This is suitable for any of your Instructor Live workouts, it's a really great way
to get the body active, get it moving and prepared, ready for your workout, OK.
So let's start. So starting with the march,
we're thinking, belly button, spine, shoulders, down, good.
Knees, nice and soft, elbows in, good. Take it wide for me.
So all we're doing is, we're really getting the blood pumping around the body.
Getting the heart rate up a little bit and getting the joints nice and prepared for our exercise.
Come in, and out, good, really lifting at the knees now, OK, in one more time, good, and out.
Watch for the chain for doing step points, good. Good, really bending through those legs. Once you
transfer your weight make sure your knees are in line with your toes, good and we're really
waking up the quads, waking up the glutes, so make sure you're squeezing your bottom every
time you transfer the weight, good, good. Let's add a shoulder to this, shoulders back, good.
Good, coming forwards with the shoulders, off we go, one, two, three, four, good.
OK, watch for the change, we're reaching the arm across, good. Really waking up the spine now.
Good. Give me eight more, eight, seven, six, five, four, three,
two, one, reaching high with the arms, good.
Good, really pull the arm back in. Use those back muscles, eight more, good.
Watch for the change, we're doing a hamstring curl.
Good, pop the arm in when you can, good.
Remember, knees nice and soft, good. Give me eight more, eight,
seven, shoulders down, six, five, belly button to spine.
Really getting those hamstrings fired up, good. Watch for the change,
doing step, tap, step, tap. Good, yes.
Get out the arms when you can, get really, stepping the legs out this time.
Keep a nice softness in the knees. That's going to help you move more, good.
OK, let's change the arms. Let's go up this time. Going up, pull up, pull, good. Make sure you're
really pulling your lats down at the back. OK, make this movement count, good. Try and step
even wider now, good. OK, we're gonna double this up, we're going two steps to the right, off we go.
Good, excellent. Pull the arms down, good. Give me two more,
two, watch for the change, we're doing a step, heel, single steps. Heel, heel, good. Excellent.
Add the arms when you can. We're doing a bicep curl, curl, curl.
Good, make this count as well, really squeezing your biceps every time your arms come up.
Good, shoulders down, really sink into those legs, good. Give me eight more, eight, seven,
six, five, four, three, two, watch for the change. We're keeping the feet the same. We're tapping
at the back, tap, tap, alternate legs, exactly the same as the heel but we're going backwards.
Good, give me a few more eight, seven, six,
five, four, three, two more. Good, march it out, good, well done guys, OK. Just to finish off,
I'm just going to do a little bit of dynamic stretching. Really get the body fired up. So take
your legs wide for me. We're doing squats, OK, so make sure when you do your squat,
weight in the heels, as though you're sitting on a chair. OK, try not to arch backwards too much,
keep this nice and solid. We're going down with the arms and then as we come up
we're really stretching the body wide. OK, down and stretching, really opening up the chest.
Try not to arch your back too much, keep this nice and strong, OK. So let's do two sets of ten, just
to get our bodies really fired up, OK. Remember knees in line with toes. Feet are a little bit
wider than hip width. OK, ready four, three, two, one, down and stretch, good. Down and open, good.
Good, six more.
Good, really sitting down, weight in the heels.
Good, two more guys, keep your chest high when you're going down, good, last one.
Really open up, good. Have a relax for a second, good. OK, we're gonna do one more set of that.
Make sure when you're opening we're not opening into an arch here, we're keeping all this nice
and straight, OK. Pulling down the shoulders, keeping belly buttons to spine, we're broadening,
we're opening up our chest, OK. Reach as wide as you can. Let's go for our second set, OK, ready,
four, three, two, one, down and up, good. Just getting the whole body working, good.
Six more.
Four more guys, four, over, three.
Good, squeeze your glutes all the way. Even on the way when you're right down here. Squeeze them.
Good, excellent guys, OK. Shake it out.
You should be completely warm and ready for your workout now. Enjoy.