Depending on your space, choose exercises that will loosen and warm up your body. Each exercise should be 30 s to 60 s duration with limited rest (~5-10 s) in between the exercises. Use only dynamic movement with increasing intensity as the work-out progresses.
- Initiate: Jogging on the spot, carioca, heel (butt) kicks, high knees, jumping jacks
- Power: Squats, jump squats, speed skating (side lunges)
- Range: Inside/outside hip rotation, lunges
- Speed: Shuffles, quick accelerations
- Flexibility: Static stretching