Dynamic Warm-Up Before Cardio
Created by Cheli
A step‑by‑step routine to prepare the body for cardiovascular exercise.
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Checklist Items (8)
Joint Mobility
Perform ankle circles, wrist circles, and shoulder rolls for 10 seconds each direction.
Leg Swings
Hold onto a wall, swing each leg forward‑backward 10 times, then side‑to‑side 10 times.
Hip Openers
Do walking lunges with a twist, 10 steps each leg, rotating torso toward the front leg.
Arm Circles
Extend arms out to sides, make small to large circles for 30 seconds forward, then 30 seconds backward.
High Knees
March in place, driving knees up to hip level, for 30 seconds.
Butt Kickers
Jog in place, kicking heels toward glutes, for 30 seconds.
Skipping
Perform a light skip, alternating foot lift, for 30 seconds.
Stride Outs
Take 20‑meter strides, gradually increasing speed, focusing on smooth arm‑leg coordination.