Warm up and stretch

Warm-up and stretches are very important prior to and after  exercise. This warms up your muscles which increases blood flow and prepares your body for a workout. Your muscles will work much more efficiently and effectively allowing you to push yourself harder. It is recommended to spend 5-10 minutes warming up and stretching.

Sample warm up routine

Make sure to perform each exercise for 5-8 reps or 20-30 seconds.

side head rotations

Head rotations

Move clockwise direction for 10 rotations then switch to the other direction.

toe touches

Toe touches

Stand with your feet close together and bend over to touch your toes on the opposite leg. Repeat with the other arm

Side stretches

Head rotations

Lift your arm and stretch to the side bending your upper body. Do the same for the other side.

hip rotations

Hip rotations

Move your hips in circular motions - 10 times clockwise direction and 10 times anticlockwise.

bodyweight squats

Bodyweight squats

Squat down using your bodyweight and and keep your chest up. Do this 10-15 times.



Stationary lunges or walking lunges but make sure that your steps are big and deep.

Sample stretch routine

Make sure to hold the exercise for a minimum of 10 seconds and no more than 1 minute. 

quad stretch

Quad stretch

Stand with your feet close and grab your ankle for one of your legs and pull it towards your butt. Keep your knees together and sqicth legs.

hamstring stretch

Hamstring stretch

Stand up straight and put one of your legs forward. Bend over and lean both hands on the knee. Hold and switch legs.

feet touches

Feet touches

Sit down on the floor, and straighten one of the legs. Bend the other leg and place the foot against the thigh of the straight leg. Then touch the foot from the straight leg, hold and switch legs.

Floor touches

Floor touches

Stand with your legs straight and bend over to tough the floor. This stretches your hamstrings.

Side bends

Side bends

Stand with your feet hip width apart and raise your arm and bend your upper body. Hold this position and pulse for 10-15 seconds on each side.

lying down hamstring stretch

Lying down hamstring stretch

Lie down on the flooor and grab on of your legs just underneath the knee (behind the leg). Pull that leg towards yourself, hold and switch legs.