Warm-Up Exercises

• Standing knee circles

• Hip circles (hula hoop)

• Side stretch, toes up

• Side-over, single arm

• Side-over, fingers laced

 

• Windmill arm swings (vertical)

• Helicopter arm swings (horizontal)

• Bend and bounce, stretch back

• Neck rolls

• Arm swings (to the side)

 

• Arm rotations (to the front)

• Rising sun

• Splits, stretch to center

• Splits, stretch two times to each side

• Toe touches • Ankle-over foot rotations

 

• Ankle-over toe touches

• Hurdlers

• Butterflies

• Butterfly stretch

• On your back, toe to hand

 

• On your stomach, toe to hand

• Bicycle

• Bicycle splits

• Bicycle cross-overs

• Reverse somersault stretch

 

• Mountain climbers stretch

• Mountain climbers switching feet

• Running

• Wall stretch (hamstring)

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Warm-Down Exercises

• Jumping jacks

• Push-ups (knuckle)

• Push-ups (fingertip)

• Crunches (sit ups)