Warm Up

Warm up properly before exercising to prevent injury and make your workouts more effective. This warm-up routine should take at least 6 minutes. Warm up for longer if you feel the need.

March on the Spot

Start off marching on the spot and then march forwards and backwards. Pump your arms up and down in rhythm with your steps, keeping the elbows bent and the fists soft.

Benefits: Warms up the entire body, raises heart rate and prepares muscles for exercise.

Heel Digs

For heel digs, place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig. Keep a slight bend in the supporting leg. Aim for 60 heel digs in 60 seconds.

Benefits: Loosens hamstrings, warms up the lower body and improves coordination.

Knee Lifts

To do knee lifts, stand tall, bring up alternate knees to touch the opposite hand. Keep your abs tight and back straight. Keep a slight bend in the supporting leg. Aim for 30 knee lifts in 30 seconds.

Benefits: Activates hip flexors, improves balance, raises heart rate and engages core muscles.

Shoulder Rolls

For shoulder rolls, keep marching on the spot. Roll your shoulders forwards 5 times and backwards 5 times. Let your arms hang loose by your sides. Do 2 sets of 10 repetitions.

Benefits: Releases shoulder tension, improves range of motion and prepares upper body for exercise.

Knee Bends

To do knee bends, stand with your feet shoulder-width apart and your hands stretched out. Lower yourself no more than 10cm by bending your knees. Come up and repeat. Do 10 repetitions.

Benefits: Strengthens quadriceps, loosens knee joints and improves balance.