Just Stretch & Warm-Ups

TOUCH YOUR TOES

While standing, spread legs shoulder's width apart and touch your toes, keeping legs straight. Hold stretch for twenty seconds. Repeat.

ANKLE STRETCH

Place one foot forward, slightly off of the ground, and roll the ankle in a circular motion. Switch direction. Repeat with the other foot.

BUTTERFLY STRETCH

Sit on the ground and make a diamond shape by putting both soles together. Press feet together with hands. Try to make knees touch the ground. Hold for thirty seconds. Supplement by leaning forward an trying to touch nose to feet.

QUADRICEPS STRETCH

Stand on one leg and firmly grab the foot on the other leg behind you, pull towards the body. Hold the stretch for twenty seconds. Switch and stretch the other quad.

CALF STRETCH

Put hands and feet on the ground in a pushup position. Align body in a V position. Legs are straight, weight on toes. Alternate lowering heels to the ground. Hold for five seconds.

SIDE TWISTS

With your feet at shoulder width, arms to the side and parallel with the ground, stretch as you rotate from left to right.

SIDE STRETCH

Stand with feet spread apart and reach with one arm up and over. Hold stretch for 30 seconds. Switch and stretch the other side too!

WARM UP LUNGES

Place one foot in front (approximately 2 to 3 feet) and lunge forward, straightening back leg. Switch legs and repeat.

ARM CIRCLES

Swing both arms backwards in a circular motion. Switch and swing arms forward in a circular motion. For a tricky stretch, swing one arm forward and one arm backwards at the same time, then reverse direction.

PIKE STRETCH

Sit on the ground wit both legs together, straight n front. Grab toes and try to touch chest to legs. Hold stretch for thirty seconds.

MARCHING/RUNNING IN PLACE

Stand in place, raising your knees in a marching motion, 10 - 20 times. Start slowly and then increase to a running pace.

JUMPING JACKS

Approximately 20 times to get the heart rate up!