10  -MINUTE FULL BODY
DYNAMIC WARM UP ROUTINE


Learning how to properly warm up and cool down is the best injury prevention. Every workout should start with a warm up and end with a cool down period. Warming up helps your body get ready to exercise; increasing your heart rate and getting your muscle and joints loosened up.

This DYNAMIC WARM UP will get you warmed up and ready to Go Good.  No time for a long work out?  No Problem, just complete the warm up routine 3-4 times for a great mini-workout.


Perform each exercise for 30 seconds with 10 seconds rest in between.
Repeat circuit 2 times with 30 seconds rest between circuits.

  • High Knees- Perform exercise for 30 seconds
  • Squat- Perform exercise for 30 seconds
  • Seal Jacks - Perform exercise for 30 seconds
  • Lateral Lunges - Perform exercise for 30 seconds on EACH LEG
  • Inchworms - Perform exercise for 30 seconds
  • Plank- Perform exercise for 30 seconds
  • Side Plank - Perform exercise for 30 seconds on EACH SIDE
  • Hip Raises / Bridges - Perform exercise for 30 seconds
  • Incline Push-ups - Perform exercise for 30 seconds

No time for a long work out?  No Problem, just complete the warm up routine
3-4 times for a great mini-workout.

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Hign Knees - Perform exercise for 30 seconds

1.     Begin jogging in place, lifting the knees as high as you can.

2.     Try to lift your knees up to hip level but keep the core tight to support your back.

3.     For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.

4.     Bring the knees towards your hands instead of reaching the hands to the knees!

Bodyweight Squats - Perform exercise for 30 seconds

1.     Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
2.     Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
3.     Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
4.     Keep your back straight at all times.
5.     Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
6.     Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.

SEAL JACKS- Perform exercise for 30 seconds

1.     Stand tall with your core braced, chest up, and arms at your sides. Begin the movement by jumping into the air.

2.     As you jump, move your legs out to the side. Also, bring your arms up in front of you and clap your hands together.

3.     Once your feet touch the ground, jump back into the starting position with your legs together and hands at your sides.

LATERAL LUNGES - Perform exercise  for 30 seconds on EACH LEG

1.     Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.

2.     Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.

3.     Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.

INCHWORMS - Perform exercise for 30 seconds

1.     Stand tall with your legs extended straight.

2.     Bend over from the hips and touch the floor with your palms flat on the floor.

3.     Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.

4.     Take small steps and walk your feet to your hands.

5.     Continue for the desired amount of repetitions and then straighten up to the starting position.

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PLANK - Hold for 30 seconds

1.     Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.

2.     Extend your legs straight out behind you, supporting them on your toes and balls of your feet.

3.     Keep your body in a straight line by tightening your abdominal and oblique muscles.

4.     Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

SIDE PLANK - Hold for 30 seconds on EACH SIDE

1.     Lie on your side on an exercise mat.
2.     Fully extend your legs with one resting on top of the other.
3.     Fully extend the top arm down the side of your body.
4.     Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees. This is the start position.
5.     Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.
6.     Contract your abdominal muscles and relax your shoulders.
7.     Continue breathing throughout the whole exercise.
8.     Hold this position for as long as you can.
9.     Relax and change sides.
10.  Repeat.

HIP RAISES / BRIDGE - Hold for 30 seconds

1.     Lie on an exercise mat with your knees bent so that your feet are flat on the floor.  Keep your back straight.  

2.     Place your hands out to your sides palms flat for stability.

3.     Raise your glutes off the floor by extending your hips upward while pushing down through you heels.

4.     Continue until your back, hips and thighs are in a straight line. Hold for a count of one.

5.     Return to the start position by lowering your hips back to the floor.

6.     Pause then repeat.

INCLINE PUSH-UPS - Perform exercise  for 30 seconds

1.     Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.

2.     Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.

3.     Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.

Workout Programmed By: Go Good Guru -  Images Provided By: WorkoutLabs.com

Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Listen to your body and modify the workout as needed based on your fitness level and goals.

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