G'day guys, welcome to the warm-up video. Let's get started.
We're going to start with working from the neck all the way down to our ankles.
So standing up nice and tall next to your chair. We're going to start just by looking over to the left.
So turning our neck to the left
make sure you're standing up nice and tall with those shoulders back and down
and we're going to look over to the right.
Nice slow and controlled movement going as far as we can.
Now, let's go again to the left
and back to the right.
Great job guys. Now, we're going to look up to the ceiling as far as we can go,
then we're going to come back to the start position.
We're going to bring our chin to our chest, looking down to the ground
and then again back up to the start position and then we're going back up to the ceiling, looking up to the ceiling.
Let's go back down looking down to the ground.
Looking back up to the ceiling straight into it,
and then back to the ground.
Good! Now, let's look to the left
back to the start, and now let's look to the right.
Great job guys! So let's get into some shoulder rolls so standing up nice and tall.
Let's just do some shoulder rolls like this so we come forward up back and down.
Again, forward, up, back, down, getting the full range in those shoulders.
Warming them up.
Getting the movement in there and lubricating those shoulder joints. Let's go for 5,
4, 3,
2,
last one,
1. Excellent job! Shaking out those arms,
that's it shaking out the fingers and the arms. Get those shoulders moving a little bit quicker
5, 4, 3,
2,
1. Now, with our arms straight by our sides and our thumbs facing out to the front,
we're going to lift our arms up as far as we can,
that's it, as far as you can. Keep doing that stretch and we're coming back down
nice slow and controlled.
Let's do that again, bringing the arms up as far as we can, feeling that stretch and then coming back down.
Excellent job! We've got three to go
and 1,
2, and last one
3. Keeping those arms up there guys, feeling the stretch 5, 4, 3, 2, 1.
And then bringing our arms down,
touching our toes.
You can bend the knees and then slowly
coming back up.
Let's do that again, coming up with the shoulders,
lifting the shoulders up on each side and then coming down.
Slight bend in the knees, touching the toes and then coming back up nice and slow.
Let's shake out those shoulders again 3,
2,
1.
Great job! Now, what we're going to do, we're going to work those hips before we get back to the arms
so holding on to your chair, we're just going to lift up like this, knees straight up other side lifting up
Let's go for 1,
2,
3.
Great job guys! Now, let's work those elbows so curling the arms up,
straightening the elbows,
curling the arms up,
straightening the elbows and last one, curling those arms up and
straightening those elbows. Let's shake out those hands,
shaking them out, moving those fingers,
that's it!
Let's open those hands and close them,
open, close, open,
and close.
Excellent work guys! Now, standing next to your chair, we're just going to lift those knees up like this.
So let's go for five seconds
5, 4,
3,
2,
1. Excellent work!
And now we're going to work to the back crossing our arms over our chest and I'm just going to turn around to the right,
now back to the left,
back to the front. Let's go to the right again,
go back to the left,
now to the front again, let's go to the right
and back and to the left
and back. Excellent job guys! Now, let's just do a few calf raises.
So standing next to your chair let's just come up nice and tall onto those toes, let's hold and down and
again up and down.
Taking a seat in your chair,
we're just going to do some ankle circles so bringing one leg out in front,
let's got five times around to the right 1, 2, 3,
4,
5 . Great job! Now, back to the left 1,
2,
3, 4, 5. Other leg,
1, 2,
3,
4,
5 and come back the other way 1,
2,
3,
4,
5. Great job guys! Taking a deep breath in
and out.
Okay, standing up next your chair,
we're just going to finish off with 30 seconds of marching. So sitting up nice and tall.
Let's go, lifting those knees up,
moving those arms.
Let's go for the full 30 seconds guys. Following along with me,
that's it! Let's keep it going, lifting those knees up, bending those arms, swinging them through range.
Excellent job guys! About 15 seconds to go,
that's it! So with this workout, I want you to be doing it before
every exercise video of this program just to get those joints moving, get them all ready for the exercise.
Just get our heart rate up as well and get our muscles ready before we get into the other exercises.
Let's go for five more seconds,
5, 4, 3,
2, 1.
Excellent job guys! Taking a deep breath in and out.
And there you have a quick warm-up to do before every exercise video.