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. Bend your right knee and lift it up to hip height, balancing on your left leg.
3. Bring your right leg back down to the standing position on two feet.
4. Repeat, bending your left knee and lifting it to hip height, while balancing on your right leg.
5. Continue alternating sides.
Exercise notes: To increase intensity, slow down the movement by holding your knee in the air for 3-5 seconds. This will challenge balance.
Disclaimer: Hold onto a support for balance if required.
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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