Dynamic Warm Up (DWU)
WorkoutExplorer's warm ups are based on exercises which improve your flexibility and coordination. In addition, they raise your pulse and deepen your breathing – the perfect preparation for an effective workout!
U-Spine Stretch
Ready
Kneel on a floor mat, palms flat on the floor.
Set
Lower your buttocks to your heels, fully extending your arms.Hold the position, stretching your back.Slightly move your upper body to the right and left several times...
Seal Jacks
Ready
Stand up straight, legs together, arms at your side.
Set
In a jumping motion, move your feet wide apart.Simultaneously extend your arms out to both sides.Bring your hands and feet back together (hands straight in front...
Mountain Climbers
Ready
Assume the traditional plank position.Support your body weight with your hands and toes.Keep your arms fully extended.
Set
In quick, explosive movements, bring one knee forward.Shoot it back to the original position.As...
Pogos
Ready
Stand up straight, one foot slightly ahead of the other.Position your arms at your side as if holding ski poles.
Set
Hop as you switch legs: back leg to front, front leg to back.Switch arms as you hop: back arm to...
Lateral Skip
Ready
Use tape to mark a cross formation on the floor.You should have 4 equal-sized boxes in front of you:
12 3 4
Stand in the bottom left box (box 3), feet apart.Place both hands on your hips.
Set
In a quick, repetitive...
March, Skip, Run (in Place)
Ready
Stand up straight, feet slightly apart, arms at your side.
Set
Begin marching in place, raising your knees high:Left knee raised, right arm bent; right knee raised, left arm bentSlowly increase your speed.Slightly spring...
Knee Clap
Ready
Stand up straight, feet apart, hands on your hips.Bend your knees to a squat, raising your heels off of the floor.
Set
Bring your knees together until they touch.Pull your knees apart to the ready position.Repeat for the...
Jump Squat
Ready
Stand upright, feet apart, arms at your side.
Set
Fully extend your arms above your head.With force, swing your arms down and back up again.On the upswing, jump high off the ground.As you land, squat somewhat and jump...
Jumping Jacks
Ready
Stand up straight, legs together, arms at your side.
Set
In a jumping motion, move your feet wide apartSimultaneously raise your hands above your head.Bring your feet back together and hands back down to your...
Hip Circles
Ready
Assume the traditional plank position.Support your body weight with your hands and toes.Keep your arms fully extended.
Set
Move one leg in a circular motion:Up to the back, out to the side, forward toward the chest.Ready...
