Exercise from home!

Warm Up

Complete 1 set of each exercise in the warmup. Then move on to the workout. Complete 1 set of each exercise in the workout with minimal rest between exercises (enough time to set up the next exercise and have a few sips of water). Once you have completed all of the exercises listed in that workout, rest from 1-3 minutes and repeat all of the exercises again. The goal is to complete 3 rounds total.

1. 1. Leg Swings

   5 each leg, each direction

   In this exercise, you will warm up your hip muscles. If you need something for balance, hold on to a chair or place your hand on a wall.

   Step 1: Stand on 1 foot

   Step 2: Stay tall

   Step 3: Swing free leg back and forth

2. 
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   2. Hip Circles

   5 each leg, each direction

   In this exercise, you will continue to warm up your hip muscles in every direction.

   Step 1: Stand on 1 foot

   Step 2: Stay tall

   Step 3: Bend Free Leg 90°

   Step 4: Circle from hip, forward and backward

3. 
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   3. Body Squats

   5 reps

   In this exercise, you will warm up your ankles, knees and hips. Only go down as far as you can with your heels on the ground and your spine tall.

   Step 1: Place feet shoulder width apart

   Step 2: Push hips back to lower

   Step 3: Stay tall with chest

   Step 4: Keep your heels down

4. 
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   4. Drinking Bird or Single Leg Deadlift

   5 reps

   In this exercise, you will warm up your hips, core, and balance. Try not to let your body rotate as you bend forward.

   Step 1: Stand on 1 foot

   Step 2: Arms out to your sides

   Step 3: Bend from the hip

   Step 4: Keep your spine and leg straight

5. 
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   5. Sit To Crawl

   5 each leg

   In this exercise, you will warm up your butt muscles and your core. Try not to over use your arms or your back leg as you push with your front leg.

   Step 1: Sit with your knees bent 90°

   Step 2: Place hands outside of front leg

   Step 3: Push front knee into ground to lift

   Step 4: Use your arms as little as possible

6. 
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   6. Bear Stand Holds

   5 each arm/leg

   In this exercise, you will warm up your core and your shoulders. Only lift your arm and leg as little as possible, with as little shift of the body as possible.

   Step 1: Start on all fours and raise your knees

   Step 2: Keep your body still

   Step 3: Alternate raising 1 arm and opposite leg

7. 
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   7. Palm Press and Lift

   5 reps

   In this exercise, you will warm up your shoulders and your wrists. This is a safe exercise, so push somewhat aggressively as your raise your arms.

   Step 1: Stand tall

   Step 2: Push your palms together firmly

   Step 3: While pushing, bring your elbows together

   Step 4: Raise your elbows while pushing

8. 
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   
   

   8. Arm Circles

   5 each position and direction

   In this exercise, you will continue to warm up your shoulders. Try to keep your shoulders down as you circle. No shrugging!

   Step 1: Stand tall with your arms out to your sides

   Step 2: Rotate your arms in small circles

   Step 3: After circles forward, do circles backward

   Step 4: After palms down, do palms up