KATYA’S WARM UP GUIDE

OUTDOOR EXERCISES

FOR INTERMEDIATE & ADVANCED PROGRAMS

PAGE 2OUTDOOR EXERCISES

KATYA’S WARM UP GUIDE

INTRODUCTION

WHY WARM UP?Warm ups not only prepare your muscles and joints for exercise butyour brain too. Use your warm up as an opportunity to get in the zoneso you can concentrate fully on the workout to follow.

Warming up should never be rushed; it could be the differencebetween a good workout or getting injured!

There are 2 main components to a warm up - something to raise yourpulse (e.g. light jog, burpees, etc), and joint mobility and dynamicstretches (e.g. arm circles, waist twists, slowly deeper lunges)!

Let’s get you nice and limber to smash your workout and reach your goals!

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KATYA’S WARM UP GUIDE

MY WARM UP GUIDEThe typical duration of your warm-up should be around 10-15 minutes!

Adjust the length of your warm up so that when it is done, you feel as though

you are ready to take on your training! You can follow this guide, or pick and

choose and add your own!

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LIGHT JOG

PUSHUPS

BRIDGE

PLANK

LIGHT JOG

SQUATS

LUNGES

KATYA’S WARM UP GUIDE

INSTRUCTIONS:

5 minutes (Slowly increase the intensity)

INSTRUCTIONS:

30 seconds

INSTRUCTIONS:

Slow reps for 30 seconds

INSTRUCTIONS:

30 seconds

INSTRUCTIONS:

Slow reps for 30 seconds

INSTRUCTIONS:

3 minutes

INSTRUCTIONS:

Slowly increasing the depth for 60 secs

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KATYA’S WARM UP GUIDE

POST-WORKOUTWHAT ABOUT POST-WORKOUT?It’s really important that you never stop cold after an intense workout!Slowly cool down to bring your pulse down in slow intervals, andde-load your muscles. This will help to lengthen out the muscles youused during your workout, and improve overall function. Plus - it willhelp to reduce the effects of muscle soreness!

WHAT SHOULD I DO TO COOL DOWN?Try a 5 minute low intensity jog or a walk, and do some gentle stretchesfor the muscle groups you used (e.g. leg and glute stretches).