Warm-Up Exercises

1. Start with Jumping Jacks – 20 to 50 four count

2a. Hand flips
2b. Bicep circles inside
2c. Bicep circles outside
2d. Biceps curls

3a. Arm circles forward
3b. Arm circles Backward

4. Waist Twist – Double count each side

5. Cherry Pickers – 10 four count, fourth count is stretching backwards

6. Side Stretches – Double count each side

7a. Squats – knees together, hands on quads
7b. Knee Circles – knees together, hands on quads
7c. Open/Close Squats – knees together, hands on quads

8a. Side leg stretches – Squat down on one leg, keeping other straight (high)
8b. Side leg stretches – Same as above but foot is on heal now. (Low)

9a. Wide leg stretches – Head toward middle
9b. Wide leg stretches – Head toward left leg, Hands on each side of the leg.
9c. Wide leg stretches – Head toward right leg, Hands on each side of the leg.
9d. Walk hands out (push up position with hands) and drop hips, stretch back

10a. Seated wide leg stretch – Head towards left leg
10b. Seated wide leg stretch – Head towards right leg
10c. Seated wide leg stretch – Head towards middle

11a. Seated leg stretch – Legs together, head to knees
11b. Seated leg stretch – Grabbing toes and pull back

12. Seated Butterflies

13. Single Leg Butterflies – head to left knee then switch legs

14. Ankle Rotation – right foot on top of left thigh, rotate foot , then switch

15. Horse Stance Stretch – Hands on knees, shoulder down to opposite knee

16a. Rotate Neck
16b. Side, Front, Side Neck Stretch
16c. Up, Front, Down Neck Stretch
16d. Head to Shoulder – Left, Up, Right

17. Fists out streight knuckle squeeze. 1, 2, 3

18. Side ankles (yoko geri position on the floor)

19. Up on the ball of the feet then back on the heel. 2 count

20a. Knee to chest – Left leg 10 count, right leg 10 count
20b. Side Mawashi Geri Chamber – Left 10 count, right 10 count
20c. Front Mawashi Geri Chamber – Left 10, right 10

21a. Front leg swings – Left 10, right 10
21b. Side leg swings – Left 10, right 10
21c. Back leg swings – Left 10, right 10

22a. Front Crunches between 25 and 100
22b. Left Oblique Crunches between 25 and 100
22c. Right Oblique Crunches between 25 and 100
22d. Reverse Crunches between 25 and 100
22e. Back Crunches between 25 and 50

23a. Knuckle pushups between 30 and 50
23b. Fingertip pushups between 10 and 25

24. Squats – Feet apart, hands behind head, squat down between 25 and 50