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Dynamic warm-up
At home Everyone
EasyAbout 5 minOn your own
Five minutes that raise the heart rate and take the hips, legs and shoulders through the ranges the session needs.
Set up
A space about 10 m long. No kit.
Steps
- Easy jog or skips there and back, twice
- Leg swings, front to back then side to side: 10 each leg
- Walking lunges with a twist towards the front knee: 6 each leg
- Arm circles forwards then backwards: 10 each way
- Two build-up runs to three-quarter pace
Coaching points
- Start slow and finish moving well
- Big, controlled ranges, not bouncing
- Stay tall on the lunges
Common mistake. Rushing it, or skipping it because the session is short.
Adjust it
EasierWalk instead of jog, and halve the reps.
HarderAdd high knees, butt kicks and carioca.
