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REALITY FITNESS THE WORKOUTS Dynamic Warm-up 1
DYNAMIC WARM-UP
Warm-Up Summary
This warm-up helps your body transition from a cold, static state to a warm, mobile state while gently raising your heart rate.
EXERCISE1 - Arm Rolls2 - Hip Rotations3 - Walkouts4 - Deep Sumo Squats5 - Four Corner Hops6 - Long Jumps
LENGTH OF TIME1 minute per arm30 seconds per leg1 minute1 minute30 seconds per leg1 minute
REALITY FITNESS THE WORKOUTS Dynamic Warm-up 2
WARM-UP EXERCISE 1 OF 6
arm rOLLS · OnE minuTE pEr armIn a standing position, swing one arm at a time in a forward direction for 30 seconds. Stop and switch, swinging in a backward direction for 30 seconds.
REALITY FITNESS THE WORKOUTS Dynamic Warm-up 3
WARM-UP EXERCISE 2 OF 6
Hip rOTaTiOnS · 30 SEcOnDS pEr LEGIn a standing position, raise one leg up to a 90-degree angle, bent at the knee. Rotate your leg in a circular motion as far out as your hips will allow and then back to the front without letting your foot touch the ground between rotations. Do not let your balancing knee twist while you rotate the other leg, and keep the balancing knee slightly bent.
REALITY FITNESS THE WORKOUTS Dynamic Warm-up 4
WARM-UP EXERCISE 3 OF 6
WaLKOuTS · OnE minuTEStart in a standing position. Bend at the waist and place your hands on the floor (if necessary, bend your knees slightly). Once your hands are on the floor, slowly walk one hand out at time until your back is parallel to the floor (a plank position with your hands located directly under your shoulders). Pause, then walk one hand at a time back toward your feet. Once you reach your feet, stand back up.
Start and end each rep of this exercise standing up.
REALITY FITNESS THE WORKOUTS Dynamic Warm-up 5
WARM-UP EXERCISE 4 OF 6
DEEp SumO SQuaTS · OnE minuTEStand with your feet a few inches wider than shoulder-width apart, with your toes pointing slightly outwards. Bend at the knees, then the hips, and squat down as low as you can go. If you have knee pain, do not go beyond 90 degrees. Be sure to keep your hips back far enough so that your knees stay overtop of your ankles. Pause, then move your chest forward while lengthening your legs at the same time (you will be in a floppy bent over position). Slowly curl yourself up to a standing position.
REALITY FITNESS THE WORKOUTS Dynamic Warm-up 6
WARM-UP EXERCISE 5 OF 6
FOur cOrnEr HOpS · 30 SEcOnDS pEr LEGStand on one foot and jump about one ruler length between four imaginary corners of a box.
REALITY FITNESS THE WORKOUTS Dynamic Warm-up 7
WARM-UP EXERCISE 6 OF 6
LOnG JumpS · OnE minuTEStand with your feet shoulder-width apart. Bend at the knees and the hips, and swing your arms as far back as you can. Use your momentum to take a giant leap/jump forward. Try to land on the heels of your feet.
