Warm-Up (5-8 minutes)

 Focus: Increased heat rate. Warm-up joints and muscles.

1. Treadmill walk or light cycling - 10 minutes

2. Dynamic stretches

• Arm circles - 20 Seconds - {each direction}. Stand with feet shoulder-width apart and hold arms out to the sides, palms down, at shoulder height. Move your arms in circles 20 times in each direction. Progressively increase the size of the circles as you become more flexible over time.

• Leg swings - 10 per leg - Start by standing on one leg, and swing the other leg forward and back. Use small swings that progress into larger swings as tolerated. Then switch to side-to-side leg swings. This stretches the calf, quadriceps, hamstrings and groin muscle.

• Hip circles - 10 per direction - Stand on one leg, using a countertop for support, and gently swing the opposite leg in circles out to the side.

• Bodyweight squats - 10 reps - Air squats, also known as bodyweight squats, are common in training programs like CrossFit and workout routines. You should feel the squat in your thighs and in your glutes. Air squats are only done using your own body weight, while regular squats may use additional weights instead.