Recommended Warm Ups and Cool Downs

Before beginning the fitness videos please warm up the body and when completed cool it on down.

WARM UPS FOR MONTH ONE: 

Jog in place - 1 minute

Description: Self explanatory! If you're feeling facing try jogging with high knees.

Crescent Lunge - 1 minute on each leg

Description:  Place your right leg forward approximately 3 to 4 feet in front of you.  Bend your right knee into a lunge.  Extend your left leg straight behind you with your knee facing the ground making sure you're on the ball of the back foot with your toes curled under.  Raise your arms above your overhead, relax your shoulders and try to avoid a bend at the elbow.  Note: Do not bend your knee as low if you have knee problems.  Now repeat on your right side.

Hamstring Stretch - 30 seconds on each leg

Description:  Place your your right foot behind the left.  Gently bend your left knee but keep your right leg straight.  Make sure both feet are parallel and press both heals into the ground.  Complete side one for 30 seconds and then move on to side two.  Note: You can do this facing a wall and place both hands in the wall for more stability or you can place your hands in your hips.  Lift your torso vertically making sure you're not hunched over and engage your abdominals.
COOL DOWNS FOR MONTH ONE: 

Straddle stretch - 1 minute

Description: Sit on the floor and spread your legs out to either side as far as they can comfortably go while keeping your knees straight. Turn out your feet and point your toes as you reach both arms overheads and stretch to your right leg first bringing your nose to your knee while keeping your legs straight and your feet turned out.  Stay for 30 seconds and then repeat on the second side for 30 seconds.

Thread the needle - 1 minute

Description:  Lay down flat on the ground and bring your legs up to a table top position.  Place your right foot over your left thigh turned out.  Put your right hand between your inner right and left thigh and then place your left hand past your left outer thigh.  Both hands should be holding the back of the left thigh.  Pull forward on your left thigh for an enormous hip stretch.  Hold for 30 seconds and then continue on to side 2 and hold for 30 seconds.

Child's Pose - 1 minute

Description: Get onto your hands and knees and lower your butt to sit on your heels, separating your knees about as wide as your hips, big toes touching. Walk your hands out so that your arms are straight out in front. Take a deep breath in and let it out as you lean forward, placing your forehead on the ground. Slowly move your arms back alongside your torso, palms up. Lengthen your tailbone away from the back of your pelvis while you lift the base of your skull away from the back of your neck and release your shoulders toward the ground.