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 standing with your arms by your sides and your shoulders down and back.
2. Keeping your arms straight, bring your hands out in front of you, then up overhead, then behind you and back down to your sides, creating a large circle.
3. Repeat in the opposite direction.
Exercise notes: If you experience discomfort in your shoulders, try shoulder rolls instead, or make smaller circles with your elbows slightly bent.
After your workout, cool down by following any of the above 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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