Warmup
​Don't neglect the critical part of the workout  - the warmup.  You need to get your muscles stretched and at least somewhat warmed up 

These are a few pictures of the warmup sequence I like to use.   

Warmup takes about 5 minutes doing 10 to 12 reps per exercise.

I start with a simple step tap with the feet and then add a swing with the arms.  Reach high on the swing of the arms for a good oblique stretch.  

If you want more

• take a wider step
• lift the knees higher
• stretch the hands higher
• twist the torso so your abs are facing the side

Step tap with a torso twist
​Keep doing the step tap but bring the arms down.  The momentum of the twist will get more action for the obliques and the abs than the stretch.  

​If you want more

• twist till the abs are pointing sideways
• take a wider step
• take the step lower into more of a squat

High knees
​March in place but get those knees HIGH - up to waist height.

I hold my hands out waist high and the knees should touch your forearms/hands.  Get used to big motions of the legs and warm up the quads and the hamstrings. 

​If you want more

• sweep the knees out to the side rather than just marching

Forward lunge
Immediately from High Knees, alternate legs into a forward lunge.

​If you want more
Add a curl as shown in the picture or a kickback 

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Repeat High knees
​March in place but get those knees HIGH - up to waist height.

I hold my hands out waist high and the knees should touch your forearms/hands.  Get used to big motions of the legs and warm up the quads and the hamstrings. 

​If you want more

• Sweep the knees out to the side rather than just marching

Touch toes
While doing high knees, raise the hands over the head and then go to a straight leg toe touch. A normal intensity is to touch one hand to the opposite toe. 

​If you want more
Use both hands to touch the toe as shown in the picture.

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Windmills
With arms outstretched, tip down as low as possible on both sides, looking a bit like a windmill.  
I hold my hands out waist high and the knees should touch your forearms/hands.  Get used toWith arms  big motions of the legs and warm up the quads and the hamstrings. 

​If you want more

• Sweep the knees out to the side rather than just marching

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Squat
The last warmup exercise is a squat - just to get the quadriceps warmed up since they will be  the major muscle group in use for the next 5 minutes. 

Simply stand and then squat down keeping the knees over the ankles or the shoelaces.  Do not let the knees go past the toes since this is very hard on the knees over time 
Hold the hands out if you like for balance and SINK LOWER so the knees are the level with your hips. 

EVERYONE squats about half-way down to this level so that you are not strengthening the quads over their full range of motion.  

​If you want more
Flat back, core is on and take the hands out.  You can add a twist if you want and a kickback at the top. 

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