Warmup Routines

These exercises can be performed in this sequence or in a random order.

Basic Shoulder Warmup

• Stand with feet at shoulder width apart and arms stretched out to the side.
• In small circles rotate your arms forward. Repeat for a few seconds.
• Change arms to a larger circle and rotate your arms forward. Repeat for a few seconds.
• Return back to the small circles in same direction. Repeat for a few seconds then stop.
• In small circles rotate your arms in the oposite direction (backwards). Repeat for a few seconds.
• Change arms to a larger circle and rotate your arms backwards. Repeat for a few seconds.
• Return back to the small circles in same direction. Repeat for a few seconds then stop.

Upper Back/Pec Warmup 1

• Stand with feet at shoulder width apart and arms crossed in front of you.
• Swing (press) arms back out to the side two times. Keep arms at shoulder height.
• Cross arms in front of your chest two times. (each time alternating the cross)
• Repeat steps 2 and 3 for approximately 2 minutes.

Upper Back/Pec Warmup 2

• Stand with feet at shoulder width apart and arms stretched out in front of you.
• Swing (press) elbows bent back two times. Keep arms at shoulder height.
• Swing (press) arms back out to the side two times. Keep arms at shoulder height.
• Repeat steps 2 and 3 for approximately 2 minutes.

Midsection Stretch

• Stand with feet at shoulder width apart.
• Place one hand on your waist and place other hand bent out in front of you.
• While rotating at the waist, rotate twice towards your hand on your waist with arm out in front of you.
• While rotating at the waist, rotate twice in the other direction, swing (press) your bent arm back while keeping your hand at your waist.
• Repeat this for approximately 2 minutes.
• Switch hand and arm and repeat steps.

Side Stretch

• Stand with feet at shoulder width apart.
• Place your left hand on your waist.
• Place your right hand above your head.
• Bend to the left side two times.
• Switch hands.
• Place your right hand on your waist.
• Place your left hand above your head.
• Bend to the right side two times.
• Repeat this alternating for approximately 2 minutes.

Back Stretch 1

• Stand with feet at shoulder width apart.
• Bend forward twice, while keeping legs slightly bent.
• When you reach for the floor try to touch in two different spots. One in front of you and one between your legs.
• Return back to original position.
• Bend backward twice with hands on your waist.
• Repeat this for approximately 2 minutes.

Back Stretch 2

• Stand with feet at shoulder and a half width apart.
• Bend forward twice.
• When you reach for the floor try to touch in two different spots. One in front of you and one between your legs.
• Return back to original position.
• Bend backward twice with hands on your waist.
• Repeat this alternating for approximately 2 minutes.

Standing Leg Stretch

• Stand with feet at shoulder and a half width apart.
• Reach for your left foot trying to place your head on your knee. Hold for a second count.
• Move to the center placing your elbows on the floor in front of you. Hold for a second count.
• Reach for your right foot trying to place your head on your knee. Hold for a second count.
• Alternate between legs and repeat this for approximately 2-5 minutes.

Groin Stretch

• Stand with feet at shoulder and a half width apart.
• Slowly lean to the left bending your left leg. Make sure that your knee does not go out over your toes.
• Keep your right leg straight. Stretching your right groin. Hold for a second count.
• Return to start position.
• Slowly lean to the right bending your right leg. Make sure that your knee does not go out over your toes.
• Keep your left leg straight. Stretching your left groin. Hold for a second count.
• Return to original position.

Front Kick Stretch

• Stand in a left walking stance (left leg in front and right leg in back with legs shoulder width apart). Arms in a fighting position. (For balance)
• Lift right leg straight out in front of you. Keep left foot flat on the floor. Keep leg straight.
• Repeat this for a 4-8 count.
• Switch into a right walking stance (right leg in front and left leg in back with legs shoulder width apart). Arms in a fighting position. (For balance)
• Lift left leg straight out in front of you. Keep right foot flat on the floor. Keep leg straight.
• Repeat this for a 4-8 count.

Inner to Outer Crescent Kick Stretch

• Stand in a left walking stance (left leg in front and right leg in back with legs shoulder width apart). Arms in a fighting position. (For balance)
• Rotate right leg from inside to outside of body. Keep left foot flat on the floor.
• Repeat this for a 4-8 count.
• Switch into a right walking stance (right leg in front and left leg in back with legs shoulder width apart). Arms in a fighting position. (For balance)
• Rotate left leg from inside to outside of body. Keep right foot flat on the floor.
• Repeat this for a 4-8 count.

Outer to Inner Crescent Kick Stretch

• Stand in a left walking stance (left leg in front and right leg in back with legs shoulder width apart). Arms in a fighting position. (For balance)
• Rotate right leg from outside to inside of body. Keep left foot flat on the floor.
• Repeat this for a 4-8 count.
• Switch into a right walking stance (right leg in front and left leg in back with legs shoulder width apart). Arms in a fighting position. (For balance)
• Rotate left leg from outside to inside of body. Keep right foot flat on the floor.
• Repeat this for a 4-8 count.

Side Kick Stretch

• Stand with feet together. Slightly turned to the right. Arms in a fighting position. (For balance)
• Lift left leg straight out to the side. Try to keep leg straight.
• Be sure that your hip is slightly turned inward. This will assure that your toes will be pointing downward during kick.
• Repeat this for a 4-8 count.
• Switch Legs. Slightly turned to the left. Arms in a fighting position. (For balance)
• Lift right leg straight out to the side. Try to keep leg straight.
• Be sure that your hip is slightly turned inward. This will assure that your toes will be pointing downward during kick.
• Repeat this for a 4-8 count.

Back Kick Stretch

• Stand with feet together. Arms in a fighting position. (For balance)
• Always look to where you are going to kick. Look over your left shoulder.
• Lift left leg straight back. Try to keep leg straight.
• Repeat this for a 4-8 count.
• Look over your right shoulder.
• Lift right leg straight back. Try to keep leg straight.
• Repeat this for a 4-8 count.

Splits

• Stand with feet at shoulder and a half width apart.
• While supporting yourself with your hands slowly slide feet apart, go as far down to the floor and you can. Don't over do it.
• While supporting yourself with your hands slowly turn your hips to the left. Hold for a second count.
• While supporting yourself with your hands slowly turn your hips back to the center. Hold for a second count.
• While supporting yourself with your hands slowly turn your hips to the right. Hold for a second count.
• While supporting yourself with your hands slowly turn your hips back to the center.
• Slowly walk yourself back up to your feet.

Sitting Leg Stretch 1

• Sit with your legs at shoulder and a half width apart.
• Reach for your left foot trying to place your head on your knee. Keep knee slightly bent, try not to lock your knee. Hold for a second count.
• Move to the center trying to place your head on the floor in front of you. Try not to lock your knees. Hold for a second count.
• Reach for your right foot trying to place your head on your knee. Keep knee slightly bent, try not to lock your knee. Hold for a second count.
• Return to original position.
• Repeat steps 1-3 for approximately 2 minutes.
• Bring legs together.
• Reach for your toes. Try to keep your legs straight.
• Hold for a second count.
• Release

Sitting Leg Stretch 2

• Sit with your left leg straight out in front of you with your right leg bent out to the side. Your right foot should be almost under your butt.
• Reach for your left foot trying to place your head on your knee. Keep knee slightly bent, try not to lock your knee. Hold for a second count.
• Release
• Repeat this for approximately 1 minute.
• After stretch slowly lay back trying to keep your bent knee on the floor.
• Hold for a second count.
• Switch legs.
• Place right leg straight out in front of you with your left leg bent out to the side. Your left foot should be almost under your butt.
• Reach for your right foot trying to place your head on your knee. Keep knee slightly bent, try not to lock your knee. Hold for a second count.
• Release
• Repeat this for approximately 1 minute.
• After stretch slowly lay back trying to keep your bent knee on the floor.
• Hold for a second count.

ABS

• Lay on your back with your hands under your butt right at your lower back.
• Lift both legs (with your toes pulled back) 6 inches off of the floor. Keep legs straight. Hold for a second count.
• Lift legs to a 45 degree angle. Keep legs straight. Hold for a second count.
• Always remember to breath during this exercise.
• Lift legs straight up in the air. Keep butt on the floor. Legs straight. Try not to swing legs. Hold for a second count.
• Return legs to the 45 degree angle. Hold for a second count.
• Return legs to 6 inches off of the floor. Hold for a second count.
• Slowly bring feet back to the floor.