Dynamic Warm Up Exercises

My Dynamic Warm Up exercises will help you to warm up your body before circuit training. Always start your exercises with the warm ups.

1. BODY EXTENSIONS

LEVEL- Low Intensity

TARGET MUSCLES-Hamstrings, calves, glutes, biceps and triceps

AVOID: Moving your knees forward when you bend

 

Stand straight, shoulders back, body upright, legs shoulder width apart, arms relaxed palms facing your body. Start Breathing in and raise your arms up in front of your body and at the same time start lifting yourself on tiptoes in a controlled motion. Breath out and at the same time start lowering your arms and your feet and push your butt backwards. Make sure that when you lower yourself, your knees do not come forward and only the butt moves back. Repeat for 30-60 seconds

2. STAR JUMPS

LEVEL- High Intensity

TARGET MUSCLES-Deltoids 

AVOID: Pointing your feet in, they should be 45 degrees out

 

Stand straight, shoulders back, body upright, legs less than shoulder width apart, make sure that your toes are pointing out. Start breathing in and jump swiftly moving your feet further apart and at the same time swiftly swing your arms in a circular motion, so the palms meet above your head and gently clap. Start breathing out and jump back to the original position. Repeat for 60 seconds

3. KNEE RAISES

LEVEL- Low Intensity

TARGET MUSCLES-glutes (maximus), quads

AVOID: Moving your palms to meet the knees and moving your head

 

Stand straight, shoulders back, body upright with your feet shoulder width apart. Raise your hands just above waist level, palms facing down in front of your body. Keeping your palms in a static position raise your knees, one at a time, and tap the same side palm with the knee. Alternate sides. Repeat 5-10 times each side

4. CROSS BODY KNEE RAISES

LEVEL- Medium Intensity

TARGET MUSCLES-glutes (minimus and medius), quads

AVOID: Moving your palms to meet the knees and moving your head

 

Stand straight, shoulders back, body upright with your feet shoulder width apart. Raise your hands to just above waist level 45 degrees from the body, palms facing each other. Keep your palms static. Start breathing out and raise one knee and tap with your knee the palm of the opposite side. Breath in and return to the original position. Alternate each side and repeat 5-10 times for each side

5. FEET BACK KICKS

LEVEL- Low Intensity

TARGET MUSCLES-Glutes and hamstrings

AVOID: Moving your knees forward and stooping

 

Stand straight, shoulders back, body upright with your feet less than shoulder width apart with your arms straight, behind you and back of your palms on glutes. Start breathing out and slightly bending one knee move it back, then kick up your heel taping with it your same side palm. Start breathing in and return to the original position. Alternate each side. Repeat 5-10 times for each side

6. CROSS BODY HORISONAL KICKS

LEVEL- Medium to High Intensity

TARGET MUSCLES-Glutes, biceps and triceps

AVOID: Moving your palms to meet the knees and moving your head

 

Stand straight, shoulders back, body upright with your feet shoulder width apart, tilt your upper body forward. Then as you breath out move one arm behind your body to meet your opposite side bent leg. Breath in and return to the original position with the upper body remaining bent. Alternate each side. Repeat 5-10 times for each side

7. CRISS-CROSS KNEE RAISES 2

LEVEL- Medium Intensity

TARGET MUSCLES-glutes, quads

AVOID: Moving your palms to meet the knees and moving your head

 

Stand straight, shoulders back, body upright with your feet shoulder width apart. Raise your hands to waist level 45 degrees from the body, palms facing each other. Keep your palms in a static position. Breath out and raise one knee, tap with it the palm of the same side hand, then the palm across and then, once more, the same side. Breath in and return to the original position. Alternate each side. Repeat 5-10 times for each side

8. FOLDED ARMS WAIST TWISTS

LEVEL- Low Intensity

TARGET MUSCLES- obliques, Inner sides, hip flexor, lower back muscles 

AVOID: Moving Knees

 

Get into a wide squat position, knees and feet pointing out, knees aligned with the toes, body upright. Breath out whist you turn your upper body to the right and squeeze your stomach muscles. Breath in as you return to the original position. Now breath out and turn your upper body to the left and squeeze your stomach muscles. Alternate each side, Repeat 5-10 times for each side

9.STRAIGHT ARMS WAIST TWISTS

LEVEL- Low Intensity

TARGET MUSCLES- obliques, Inner thighs, hip flex0r, lower back muscles 

AVOID: Moving Knees

 

Get into a wide squat position, knees and feet pointing out, knees aligned with the toes, body upright. Breath out whilst you turn your upper body to the right. At the same time extend your left hand with the flexed palm pointing upwards towards the opposite side and squeeze your stomach muscles. Breath in whilst you return to the original position. Now breath out and turn your upper body to the left. At the same time straighten your right hand with flexed palm to the left side and squeeze your stomach muscles. Alternate each side, Repeat 5-10 times for each side

10. MULTI DIMENTIONAL STANDING BRIDGE

LEVEL- High Intensity

TARGET MUSCLES- obliques, inner thighs, hip flexor, back and neck muscles 

AVOID: Moving Knees

 

Get into a wide squat position, knees and feet pointing out, knees aligned with the toes, body upright. Breath out whilst you twist your upper body to the right and at the same time extend your left hand to the right with the palm flexed. Breath in returning to the original position. Now twist your upper body to the left side and, at the same time, extend your right hand with palm flexed whilst breathing out. Breath in whilst returning to the original position. Then, breath out and twist your pelvis forward, then arch your back and move your shoulders backwards and finally tilt your head back. Breath in whilst you return to the original position by straightening your neck first, then your back and shoulders and, finally, your pelvis. Repeat 5 times

11. FORWARD BENDS AND SHOULDER CIRCLES 

LEVEL- High Intensity

TARGET MUSCLES- glutes, lower back 

AVOID: Moving Knees                                              

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Get into a wide squat position, knees and feet pointing out, knees aligned with the toes, body upright. Cross your arms in front of your chest. Bend forward with a straight back and move your upper body in a circular motion trying to touch with your shoulder the inside of the same side knee. Breath out as your shoulder travels towards your knee and breath in as your body goes to the original position. Repeat 5 motions clock-wise and 5 motions anti clock-wise

12. STATIC FRONT LUNGE WITH A WINDMILL

LEVEL- High Intensity

TARGET MUSCLES- arms, quads

AVOID: moving your knees and folding your arms

 

Get into a long front lunge position with the feet shoulder width apart, the leading leg bent and the back leg straight and balanced on a bent tow (heel up). Keep body straight. Straighten your hands, and then start moving your arms along the body as blades, as if you are swimming, first clock-wise and then anti-clockwise. Breath out as your leading arm moves forward and breath in as it moves back. Repeat 10 times clock-wise, 10 times anti-clockwise. Swap the leading leg and repeat the exercise

13. HAMSTRING STRETCH

LEVEL- Low Intensity

TARGET MUSCLES- hamstrings

AVOID: Bending your head forward, moving knees

 

Stand straight, shoulders back, body upright with your feet shoulder width apart and one foot a step ahead of the other. Breath out whist moving your upper body forward and your butt backwards. At the same time slide your stretched palms alongside front of your front leg. Breath in whilst starting to travel back to the original position rippling your shoulders back. Repeat 5-10 times for each side

14. QUAD STRETCH

LEVEL- Low Intensity

TARGET MUSCLES- Quads

AVOID: Moving knees, pushing pelvis back

 

Stand straight, shoulders back, body upright with your feet shoulders apart. Bend one knee while pushing the pelvis forward. Hold your bent foot with one or both hands. Use a prop for balance, if you need to. Stretch for 30 seconds each leg