Before you get into your workout it’s important to warm up. Just 5 minutes of light activity is all you need. Things like:
Walking
Jogging on the spot
Pumping your arms
Shoulder rolls
Controlled punches
Circular ‘windmill’ arm movements in the air.
1. Start in a standing position with your hands on your hips.
2. With one foot, take a large step forward, bending both knees into a lunge position.
3. Push off the front foot, bringing it back through the middle, then take a large step behind you.
4. Bend both knees into a lunge position.
5. Push off the back foot, bring it back up to standing, returning to the starting position.
6. Repeat on the opposite side.
Exercise notes:
If you need extra stability, perform next to a wall or bench, or tap the foot back down in the middle between the forward and backward steps.
To make this exercise more challenging, increase the lunge depth.
Disclaimer: Use support for balance if required.
After your workout, cool down by following any of the warm up activities again for 5 minutes. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.
Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.
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