Short Pre-Workout Warm-up

Hi there, I'm Tomasine. Welcome to this short warm-up that you can pair with any of the other workout sessions in this series. We'll start by standing with your feet, hip width apart, extend both arms in front of you, and circle the wrists as you rise up onto the balls of your feet, squeezing your calves at the top. And now, switch direction of the wrists to rotations. And now, lift just one foot slightly and draw four slow circles with the ankle clockwise, and then counterclockwise, and switch feet, and change direction. The small movements matter more than they look. We're warming up the joints before we load them. Turn to the knees. Stand with your feet, hip width apart, soft bend in both knees. Place both hands on the knees and draw slow circles inwards with the knees. Both legs moving together, tracing circles towards each other. And now, switch direction, so you're rotating outward away from each other. You are warming up the knee joint and getting the synovial fluid moving before you load any weight on. Moving onto hip-articular rotations, stand up again, balance on one leg, and lift the other knee to hip height, and slowly draw big circles with it out to the sides, behind you, and back to the front. And reverse the direction. And switch legs. Stand on the other leg and draw big circles, warming up your hip joint. Other direction. Now, place your foot back down as we move on to alternating forward lunge with rotation. Step one foot forward into a lunge, then rotate your torso over the front knee, arms in a soft first ballet position out in front. As you step back, you lunge the other foot forward and rotate the other way over your knee. Keep alternating like this. And next time you go into a lunge, put down your back knee and place your hands inside of your front foot in the lunge, sweep the arm closest to your foot overhead, then elbow down towards the floor again and then back up again. Repeat a few times. Now return to a plank and drop into a downward facing dog pelvis to the sky, pedo at your feet, letting the back of the legs wake up slowly. And now return to the previous exercise, but on the other side, placing the other foot on the outside of your hand, of reaching the elbow down and up to the sky, rotating your torso and feeling stretch around your hip flexor and so as. Keep your knee lifted or resting on the ground as you prefer. Back into a plank and another downward facing dog stretch out your hamstrings, press the floor away with your hands, find length in your spine and breathe space into the back of your body. Now put down your knees on the ground for some cat and cows. Arch your back and look up as you inhale and exhale as you scoop your pelvis in and look down. Repeat at your own, preferably slow pace. The cat cow also has a powerful central nervous system benefits by stimulating the nerves to and from your spine, increasing blood flow in the back muscles and stretching the breathing muscles in your chest and from here, make your way into a low goblet squat, drop into a deep squat. Elbows pressing the inner thighs open, reach one arm towards the ceiling, rotating through the spine and then to the other side. Continue rotating as you keep your heels rounded as much as possible. If a full squat isn't accessible to you, stand with your feet wide and just hinge forward with hands on your thighs or a chair for support. Letting the hips sink as low as feels comfortable. Stay here or rotate from side to side. And now from the squat, straighten the legs and hinge forward with your arms hanging, hamstrings stretching, bend back into a squat, chest lift it into the sky and keep repeating at this movement. I've been down hamstrings and quads waking up together and when your head is hanging, shake it as in no, not it as in yes. Keep squatting and keep stretching. Enjoy me now in standing. We're going to pick up the pace slightly with high knees. Put your hands out in front and start with alternating high knee jumps, touching in knees to your hands in front. Let's go. Pick up the pace, get your heart rate up, legs firing, keep going. Don't lower your hands to your knees. Raise your knees to your hands. And show me a smile and slow down transitioning into skater jumps. Move to one end of your mat, bound latch me now from one foot to the other, reaching the opposite arm down towards the landing foot. Keep your chest proud in between jumps and land softly. This warms up your inner thighs, back glutes and gets your blood pumping. Jump and jump and jump. If you fall, just get back up again. And now slow down the movement, coming to a standstill, but stay on one side of the mat as we have one last warm up exercise, the scandasana. Feet wide, sink into a deep side lunge, one knee bends, the other leg extends straight out to the side, heel on the floor lifting your toes, then to the other side. Keep your hands in prayer out in front to the floor for balance, or you rotate to reach one arm up to the sky like this. Keep shifting your weight from side to side without fully standing up, just flow through the middle. And go on as far down as your knees can tolerate and ensure that your knee is always facing the same direction as your foot. And that is your warm up, well done. Take a breather in hope to see you in one of the sessions. Imagine setting your makeup, then forgetting it's even theirs. 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