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 feet hip-width apart.
2. Bend your knees and lower your bottom towards the floor, as if you’re sitting down on a chair.
3. Ensure your knees are tracking in line with your toes. Go as deep as you feel comfortable while maintaining good form.
4. Push back up through your feet, returning to a standing position.
Exercise notes:
To decrease the intensity of this exercise, squat to a chair or reduce the depth.
Pause at the bottom to make this exercise more challenging.
Disclaimer
Keep movements within a comfortable range if you have knee pain.
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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