WARMUP

Step tap + arm swing
Don't neglect this critical part of the workout  - the warmup.  You need to get your muscles stretched and at least somewhat warmed up before exercise.

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

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 an 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 sideways
• look at your hands to stretch your neck

High knees
March with high knees.  Your knees should be high enough that your knees touch your hands when they are held at waist level.

Try to land on the toes/balls of the feet, staying off the heels.
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If you want more
Raise the arms overhead and lower to the the high knees position.  Every  other knee but intermittently switch which knee you touch. 

Dynamic lunge
From step tap, immediately go into a dynamic lunge, alternating which leg is out.  
The back knee should be the same height as the ankle.  If your knee is higher than the ankle, work on getting the knee lower.  If your knee is lower than the ankle, raise it up to ankle height since pushing the knee to the floor puts stress on the knee joint.
The front knee should be directly over the ankle.  Resist the temptation to take a short lunge stance and then lunge with the knee past the toes - very hard on your knees.

​If you want more

• Add a twist as you lunge
• Add a bicep curl or a tricep kickback as you lunge
• Instead of a forward lunge, do a backward lunge or a side lunge. 

Repeat High knees
Repeat marching with high knees after lunges and at the end of this warm-up, lift both arms overhead to begin toe touches.

Toe touches
As you finish up the 2nd set of high knees, raise both arms over your head and begin toe touches. 

Both hands touch each toe or I often just alternate touching your right fingers to the left foot/toes and then do the same for the left fingers and right foot/toes.  

Reach the toe as high as you can comfortably. 

​If you want more

• Using both hands at once is more challenging. 

Windmill
With one hand held high, reach as far as possible down the opposite leg.
Aternate sides.  Try and get at least your fingertips down to the floor - the maximum stretch is your hand flat on the floor.  

Minimize your bend forward - try and bend just to the side. 

Squats
The last part of my warmup is squats.

​A good time to check your form for squats.

Knees are over your ankles or your shoelaces - NOT past your toes. 
Ideally you are squatting down so that your hips are the same height as your knees.  If you can't get that low, this is another body area to focus on to improve  range of motion.

Going your hips lower than your knee height is OK if you keep the knees back over the ankles but be cautious if you have not done anything like a tuck squat before.  There can be a lot of pressure on your knees potentially leading to knee problems in the future.