Warming Up

When the body is cold, this is a great way to get blood pumping to all extremities quickly.


  1. Standing with your feet shoulder's width apart, bend forward slightly, positioning your buttocks just slightly behind your feet. Extend your arms as far as possible to each side, like an airplane (Figure A).

  2. Synchronously swing arms across the front of your body, while bending further down from the waist (Figure B).

Figure A

Figure B
  1. Allow your hands to criss-cross one another (Figure C).

  2. Begin to move towards an upright position, to roughly the same height as where you began the exercise (Figure D).

  3. Reverse steps 1 through 4 so you are return to the starting position.

  4. Repeat steps 1 through 5 for 20 to 30 seconds.

Figure C

Figure D

ntroduction Bent Arm Swing Swing Arms Quick Steps Bend Down Hamstring Forward Leg Kick Hip Rock Hurdlers Side Leg Swing Snake Long Arms Backward Windmills