Your aim here is to get your body ready for exercise. You should spend around 5-7 minutes warming up before every exercise session, to ensure your muscles are ready for movement and your heart rate has risen slightly.

Start all movements slowly and read the instructions on how to carry out each movement/exercise before you start. The warm up is suitable for all levels and includes a mobility and a pulse raiser section.

Arm swings

Stand with your feet slightly wider than hip distance apart. Keep your back straight and abdominals engaged. Raise your arms out to the side of your body, up to shoulder height. Cross the arms over each other and return to the starting position. Continue crossing over for a total of 30 seconds.

 

Trunk rotation

Stand with your feet slightly wider than hip distance apart. lift your arms to shoulder height and bend at the elbow. Slowly start turning your upper back, leading with the elbow, so that you feel a slight twisting. Continue to twist from right to left for a total of 30 seconds.

 

Shoulder rolls

Stand with your feet slightly wider than hip distance apart. Begin by shrugging your shoulders up and slowly start drawing small circles with your shoulder joint in one direction and then reverse. Continue for a total of 30 seconds.

 

Leg swings

Stand with your hand against a wall to support you. Start by swinging one leg behind you and then out in front of you. Continue for 30 seconds and then alternate to the other leg for another 30 seconds.

 

Step backs

Stand with your hands on your hips or by your side, to help you balance. Step one leg back a short distance behind you and stay on your toes of the back foot. Then step back to centre and alternate over to the other leg. Continue alternating between legs for 45 seconds.

 

Side steps

Stand with your feet slightly wider than hip distance apart with your hands above your head. Begin by stepping one leg out to the side a short distance. Then step that leg back to centre and alternate over to the other leg. Continue stepping side to side with your arms above your head for 45 seconds.

 

Pulse raiser

Marching - Level 1

Stand with your feet slightly wider than hip distance apart with your hands by your side. Begin by lifting one knee to hip height, then lower back down alternating to the other leg. To increase your heart rate, swing your arms with your legs. Continue marching for 45 seconds. Repeat 2-3 times or until you feel warm.

High knees - level 2/3

Stand with your feet slightly wider than hip distance apart with your hands by your side. Begin by lifting one knee to chest height and then lower back down, alternating to the other leg. To increase your heart rate, swing your arms in conjunction to your legs. Continue for 30-60 seconds. Repeat 2-3 times or until you feel warm.

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