5-Minute Warm Up for At Home Workouts

How To Do Hands Overhead Bodyweight Squats

1. Start standing feet shoulder-width distance apart, knees slightly bent, core engaged.
2. Raise your arms straight overhead, locking out biceps near ears, and clasp your hands together.
3. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
4. Drive through your heels to stand tall, squeezing your glutes.

How To Do A Launcher Plank

1. Start in a high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up towards your belly, feet hip-width apart.
2. Hold this plank position, maintaining a straight line with your body, gaze slightly in front of you.
3. From this plank position, engage your core as you push your hips back towards your heels; bending at the knees. Then explosively drive your body back into high plank position (nose to finger tips).

How To Do A 2-Pulse Plank Jump Switch

1. Start in a high plank position, palms flat on the mat, shoulders stacked over wrists, core engaged, creating a straight line from your head to your heels.
2. With control, jump your right foot outside of your right hand, planting it on the mat. Pulse here for a two-count.
3. Then reverse the movement, sending the right foot back as you jump the left foot outside your left hand, planting it on the mat. Pulse here for a two-count and repeat. Land with control each time you perform the jump switch.

How To Do Hip Hinge Swings Or Good Mornings

1. Start in a standing position, feet shoulder-width apart, core engaged. Clasp your hands together as if you were holding a kettlebell.
2. With a slight bend in your knees, hinge forward at the hips until your torso is parallel to the ground. Core engaged and spine neutral (back flat). You should feel a stretch in your hamstrings (back of the legs) at the bottom of the movement.
3. Reverse the movement, driving through your heels to stand tall, returning to starting position (torso upright).

How To Do Lateral Squats

1. Start with your feet wider than your hips, think a wide squat stance. Knees and toes should be pointing forward (or toes just slightly turned out away from your body).
2. Shift your weight into your right heel as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight.
3. Then, drive through your right foot to reverse the movement, pushing you back up to center.

How To Do Jumping Jacks

1. Start in an athletic stance, with your feet shoulder-width distance apart and a slight bend in your knees.
2. “Jack” your feet out wide, raising your arms overhead.
3. Then “jack” them back to center dropping your arms to your sides. Repeat to perform standing jumping jacks.

Modification: Option to make this low impact by stepping your feet out rather than “jacking” them out.

How To Do Alternating Punches

1. Start standing, feet hip-distance apart, knees slightly bent, core engaged.
2. Bring hands or knuckles up to ‘defend’ your face in a guard position.
3. Perform alternating punches in front of your face by punching one fist out as you keep the other near your face. Use your back and biceps to punch with power.
4. Pull the fist back in with control and punch with the other arm.