| This is the same dynamic stretching warm up I use | | | | shoulder level at all time. Perform 10 pairs. |
| every time I do high intensity weight training. All | | | | 5. Fire hydrant - on the ground on all fours. Keeping |
| exercises are done continuously without any breaks. | | | | your back straight lift your right leg all the way up to |
| It will warm up your nervous system and joints. | | | | the side. Repeat for 10 repetition on each leg |
| | | | 6. Jumping lunges - Starting with your right foot |
| 1. Athletic Jumping Jacks - Make sure your hands | | | | forward lunge down until the left knee is about 2 |
| touches your hips and making a diamond on the top. | | | | inches off the ground and then jump this time landing |
| Perform this exercise for 30 seconds | | | | with your left foot forward and right foot back and |
| 2. Push ups - For some people this is going to be | | | | then lunge completing 1 pair of repetition. Repeat 10 |
| hard but try your best. If you can not do a full push | | | | times |
| up try putting your knees to the ground. Perform | | | | 7. Squat to standing up - Start in a squatting position |
| 10-15 repetitions | | | | jump up to be in a standing position and jump back |
| 3. Squat jumps - Using full range of motion squat | | | | into a squatting position. Repeat 10 times.This |
| down until your leg is parallel to the ground and jump | | | | dynamic stretching warm up is challenge to anyone |
| as high as you can and then land in a squatting | | | | who haven't done this type of warm up. The most |
| position. Perform this exercise for 10 repetition | | | | common warm up are 5-10 minutes on the treadmill, |
| 4. Cris cross jumping jacks - hands shoulder level in | | | | elliptical or the bike. That is just plain boring. Try this |
| front of you, Cris cross when jumping inside. left | | | | routine and your heart rate will go up and you will be |
| over right then right over left. Keeping your arms | | | | properly warmed up! |