junbi4life – TOTAL BODY WARM-UP ROUTINE

total body warm-up routine

Increase metabolism, flexibility, coordination, and balance, while decreasing the risk of injury and your waistline with this martial arts based warm-up routine. Click on the “Basics” tab to view instruction videos.

Inhale through nose; Exhale through pursed lips, contracting abs.

Warm-up begins and ends with 3 big breaths while circling extended arms to the rear.

1. Arm / Alternating Knee Raises x 10 repetitions

Inhale – raising arms overhead;

Exhale – bringing arms down while raising left knee = 1st rep

Inhale – raising arms overhead;

Exhale – bringing arms down while raising right knee = 2nd rep

2. Alternating / Standing Leg Curl x 10 repetitions

Inhale – standing arms at sides;

Exhale – curling left heel toward hip and hands to shoulders = 1st rep

Inhale – standing arms at sides;

Exhale – curling right heel toward hip and hands to shoulders = 2nd rep

3. Arms Up then Down x 5 repetitions

Inhale – raising arms overhead (wrists flexed down);

Exhale – bringing arms down (wrists flexed up) = 1st rep

4. Reverse Wrist Flex x 5 repetitions

Inhale – push hands down turning palms up;

Exhale – curl hands to shoulders = 1st rep

5. Reverse Wrist Flicks x 5 repetitions

Inhale – hands shoulder height palms up;

Exhale – flick fingers forward = 1st rep

6. Forward Wrist Flicks x 5 repetitions

Inhale – hands shoulder height palms forward

Exhale – flick fingers up and down = 1st rep

7. Inside Arm Circles x 5 repetitions

Inhale – circle arms from out to in with palms up

Exhale – circling hands to sides= 1st rep

8. Outside Arm Circles x 5 repetitions

Inhale – palms forward, circle arms from in to out

Exhale – curl hands to shoulders = 1st rep

9. Big Arm Circles to the Front x 5 repetitions

Inhale – lift arms from sides to overhead

Exhale – palms in, pull palms to sides = 1st rep

10. Big Arm Circles to the Rear x 5 repetitions

Inhale – lift arms overhead, circle down to sides

Exhale – curl hands to shoulders = 1st rep

11. Alternating Push and Pull x 10 repetitions

Inhale – left hand palm up and pulled back, right hand extended at chest height;

Exhale – pull right hand back while extending left arm = 1st rep

Inhale – right hand palm up and pulled back, left hand extended at chest height;

Exhale – pull left hand back while extending right arm = 2nd rep

12. Alternating Overhead Press and Stretch x 10 repetitions

Inhale – left hand palm up and pulled back, right hand extended overhead;

Exhale – pull right hand back while extending, left arm = 1st rep

Inhale – right hand palm up and pulled back, left hand extended overhead;

Exhale – pull left hand back while extending, right arm = 2nd rep

13. Hip Circles Left then Right x 5 repetitions each direction

Inhale – circling hips left and back;

Exhale – circling hips right and forward = 1st rep to left

Inhale – circling hips right and back;

Exhale – circling hips left and forward = 1st rep to right

14. Knees Left to Right, then, Right to Left x 6 repetitions total

Inhale – bend knees slightly and circle from left to right;

Exhale – straighten knees while contracting abs = 1st rep

Inhale – bend knees slightly and circle from right to left;

Exhale – straighten knees while contracting abs = 2nd rep

15. Knees Forward/Out/Back, then, Out/Forward/Back x 6 repetitions total

Inhale – bend knees slightly and circle out toward sides (feet move to 45⁰);

Exhale – straighten knees while contracting abs = 1st rep

Inhale – bend knees slightly and circle in toward middle (feet move to parallel);

Exhale – straighten knees while contracting abs = 2nd rep

16. Big Breath Bend and Reach x 5 repetitions

Inhale – raising arms overhead and circling to the rear;

Exhale – touch toes, squat, then, touch toes again = 1st rep

17. Lunge Stretch Left then Right x 3 breaths

Step forward with left foot and bend knee into lunge position

Step forward with right foot and bend knee into lunge position

18. Side Lunge Stretch Left then Right x 3 breaths

Step to side with left foot and bend knee into side lunge position

Step to side with right foot and bend knee into side lunge position

19. Horse Stance Stretch x 3 breaths

Bend knees into squat with feet wider than shoulders

(place hands on knees for support, or press knees back with arms)

20.Shoulder Stretch Left then Right x 3 breaths

Bend knees into squat with feet wider than shoulders, place hands on knees

Roll left shoulder forward into stretch, then, roll right shoulder into stretch

21. Alternating Toe Touches x 10 repetitions

Inhale – hands raised out to sides with feet wider than shoulder width apart

Exhale – keeping legs straight, touch left foot with right hand = 1st rep;

Inhale – returning to starting position;

Exhale – keeping legs straight, touch right foot with left hand = 2nd rep;

22. Big Breath / Reach Through x 5 repetitions

Inhale – Circle arms to rear with feet wider that shoulder width apart

Exhale – Reach through legs with hands

23. Standing Hamstring Stretch x 3 breaths

With left foot forward, keep left leg and back straight while reaching for toes

With right foot forward, keep right leg and back straight while reaching for toes

24. Standing Quad Stretch x 3 breaths

Bend left knee lifting foot toward hip; hold foot with left hand to stretch thigh

Bend right knee lifting foot toward hip; hold foot with right hand to stretch thigh

25. Ankles In to Out x 5 repetitions

Inhale – keeping feet straight, roll ankles in toward the middle;

Exhale – roll ankles to the outside = 1st rep

26. Toe / Heel Raises x 5 repetitions

Inhale – raise toes of feet balancing on heels;

Exhale – raise heels pushing through the balls of the feet = 1st rep

27. Head Turn Left then Right x 5 repetitions

Inhale – turn head to the left;

Exhale – turn head to the right = 1st rep

28. Head Tilt Left then Right x 5 repetitions

Inhale – tilt head to left;

Exhale – tilt head to right = 1st rep

29. Head Tilt Up then Down x 5 repetitions

Inhale – tilt head up while looking up;

Exhale – tilt head down while looking down = 1st rep

30. Head Circles Left then Right x 3 repetitions

Inhale – circle head toward the left and back;

Exhale – head circles toward the right and forward = 1st rep to the left

Inhale – circle head toward the right and back;

Exhale – head circles toward the left and forward = 1st rep to the right

Movements performed to 110 bpm music in the video, but tempo can be adjusted to suit preference.

Most movements can be executed with a 2 beat inhale and exhale pattern; stretches – 4 beat inhale and exhale.