Warming up

Warming up before exercising is crucial to prevent injuries and soreness post work-out.

  • Neck tilts
  • Neck rotations
  • Torso rotations
  • Chest expansions
  • Sidearm raises
  • Arm rotations
  • Hip rotations
  • Spot hopping
  • Side-to-side hopping

Work-out program

This basic 20-minutes workout can be completed anywhere, without the use of equipment.

20 Bodyweight squats

  • Get at shoulder-width position;
  • Dropdown until thighs are parallel to the ground;
  • Come back up.

10 push-ups

  • Plank up in the air;
  • Go all the way down;
  • And then back up.

10 Walking lunges (each leg)

  • While standing, put hands on hips;
  • Take a step forward with your right/left foot;
  • Go all the way down just before the other leg’s knee touches the ground;
  • Go back up.

10 dumbbell rows (use a milk jug or other weight)

  • Put two chairs together;
  • Put your had and knee on the chair;
  • Pick the weight with your other hand;
  • Pull straight back and up;
  • Repeat steps with the other hand.

15-second plank

  • Get down on the ground;
  • Get on your elbows and your toes;
  • Put your torso in the air, forming a straight line with your body;
  • Keep abs tight;
  • Hold on the position for 15 seconds.

30 jumping jacks

  • Jump with the legs spread wide and the hands touching overhead;
  • Returning to a position with the feet together and the arms at the sides.
  • Do this set of exercises two or three times;
  • Do this routine 2-3 times a week, but never on consecutive days.