DY­NAMIC WARM- UP

Do each ex­er­cise for 30 sec­onds

Runner's World (UK) - - Body + Mind -

JUMPING JACK

Jump up just enough to spread your feet wide, then jump back. Bounce on the balls of your feet.

POGO JUMP

Us­ing your arms to help pro­pel you, jump up and down, al­low­ing your feet to move only inches off the floor.

GATE SWING

With your toes point­ing out and your back straight, push your hips back and squat. Press on your in­ner thighs to open your knees. Re­turn to stand­ing and re­peat.

HIP SWING

Brace your core and glutes as you swing your right leg for­ward and back­ward as far as you com­fort­ably can. After 15 sec­onds, switch sides.

LUNGE AND REACH BACK

Step your left leg back into a lunge. Reach your arms up and back, then lower. Press through your right foot to stand. Switch sides.

INCHWORMS

Bend to touch the floor. With your legs straight, walk your hands for­ward with­out let­ting your hips sag. Take tiny steps to walk your feet to your hands. Re­peat.

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