Total Body Warm Up: Workout 1

Anytime Workouts 10min

1 set 10 reps 60 secs 59cal MARTHA
GRACIELA
per exercise per set rest between sets

Jog Spiderman Lunge

Cardio Stretch
For each exercise, perform 1 set of
10 repetitions, resting 60 seconds
between sets.

Use your own bodyweight as

resistance.

A proper warm up is vital to any

workout program and will increase
blood flow to the muscles, prepare • Jog in an upright position swinging your arms by your 1 - Start in the top position of a push up with your arms
sides. straight.
the body for more strenuous • Concentrate on your stride length as well as your stride 2 - Step one foot forward to your hand, bending at the
activity, and help reduce the risk of frequency. knee.
injury. It can also enhance the • Your hands should swing up to about chest height in • Perform on one side, then switch to the other side.
front and back down to your hip. Alternate sides with each rep.
effects of your workouts.

Equipment: Bodyweight # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES

1 180.0 1 10

Step Over Duck Under Push Up

Legs Legs Chest

1 - Stand upright beside a straight bar at your mid-thigh
height, hands on hips.
2 - Step your inside leg up and over the bar.
3 - Step the other leg up and over.
• Repeat steps back to the other side, alternating sides
with each rep.
1 - Stand upright to one side of a bar at hip height.
2 - Squat low, sending your hips back and down, keeping
your back flat and head up.
3 - Duck under the bar, then come upright on the other
side.
• Squat again and duck and repeat back to the other side,
alternating sides with each rep.
1 - Support your body on your toes and hands with your
elbows bent and your chest nearly touching the floor.
2 - Push up to a straight arm position.
• Lower your body back to the start position and repeat.
• Keep your back flat and your hips in line with your
shoulders throughout.

# REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES

1 10 1 10 1 10

Copyright © 2016 by Anytime Health, LLC. This document may not be reproduced or used in any manner without the express written consent of Anytime Health, LLC.
Anytime Health, LLC is not responsible for any content that has been altered or modified from the original copyrighted work. page 1 of 2
 Total Body Warm Up: Workout 1
Anytime Workouts 10min
1 set 10 reps 60 secs 59cal MARTHA
GRACIELA
per exercise per set rest between sets

Stick Up Instep Lunge Leg Swing

Stretch Stretch Stretch

1 - Stand upright with your hands at shoulder height,
elbows bent and your palms out
2 - Straighten your arms overhead, extending fully.
1 - Stand upright with your arms by your sides.
2 - Take a step forward, dropping your back knee to the floor and
leaning your torso forward, reaching your elbow inside your front
leg and placing your opposite hand on the floor.
3 - Push off your front foot to return to the start position and
repeat on the opposite side.
• Perform on one side, then switch to the other side. Alternate
sides with each rep.
1 - Stand upright with your hands on your hips and one
foot off the floor, slightly behind.
2 - Swing this leg up in front to hip height and then back
behind to the start position.
• Maintain your balance throughout all reps.
• Perform on one side, then switch to the other side.

# REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES # REPS WEIGHT TIME NOTES

1 10 1 10 1 10

Copyright © 2016 by Anytime Health, LLC. This document may not be reproduced or used in any manner without the express written consent of Anytime Health, LLC.
Anytime Health, LLC is not responsible for any content that has been altered or modified from the original copyrighted work. page 2 of 2