A simple way to warm up the body before class is with a 30 second interval warm up. Simply, each exercise is performed for 30 seconds with a 10 second rest before commencing the next exercise. You could repeat this warm up a couple of times through increasing the range of motion the second time through. Should you experience any pain or discomfort please stop the exercise immediately.
Side to Side Glide
Stand with your feet at a wide stride. Transfer your weight from one side to the other by bending one knee into a lunge. Keep the other leg straight. Track your knee over your toes as you press into your lunge. Your elbows are relaxed by your sides. Your body stays upright. Ensure your abdominals are contracted throughout the exercise and make the movement glide slowly and steadily as you transfer your weight from side to side.
Standing tall and relaxed, circle your shoulders forward, up, back and down while keeping your arms relaxed by your sides. The motion should be a smooth, continuous motion. Reverse the movement to roll the shoulders back, up, forward and down. Spend 15 seconds on each direction.
Squats with Kick
Stand with your feet a little wider than hip distance apart and sit down and back into a squat. Try to keep your weight pressed into the heels and keep the knees behind the toes as you bend. Straighten your body upright and your legs to stand but continue extending one leg out into a kick before returning to your standing position ready to squat again. You will then extend to kick the opposite leg. Continue alternating legs to kick during the 30 seconds.
Place your hands on a bench or chair about shoulder-width apart. With legs extended out in front and knees bent take your bottom of the floor as seen in the first image. Straighten your arms without locking the elbows in. Slowly bend your elbows to lower your body towards the floor until your elbows are at around a 90-degree angle. Recover by straightening the arms back to the starting position. Repeat.Place your hands on a bench or chair about shoulder-width apart. With legs extended out in front and knees bent take your bottom of the floor as seen in the first image. Straighten your arms without locking the elbows in. Slowly bend your elbows to lower your body towards the floor until your elbows are at around a 90-degree angle. Recover by straightening the arms back to the starting position. Repeat.
Hamstring Stretch Walk
Starting with feet shoulder width apart, body upright and core engaged, lift one knee towards your chest and use your hands to “hug” your knee into your chest. Release the knee to step forward before lifting the opposite leg towards the chest. Continue alternating for the full 30 seconds.
Modified Push Ups
With hands slightly further than shoulder width a part, slowly bend your elbows and lower your chest towards the floor until your chin almost touches the floor before returning to the starting position. Keep your back straight and abdominals strong so that you don’t “sag” in your centre. Be sure not to lead with your chin as you lower your body to the floor.
Front Kick Alternate Toe Touch