Warming up increases the heat all through your body.
Once your body is warm, the muscles are softer and more supple.
This means that they are more elastic (stretchy) so they are able to move smoothly, work better together and help you to do your best without risking injury.
Squat down with your arms outside your legs and hands on the floor.
Next, walk your legs back until they are in a standard push up position.
With your hands still touching the ground, return to the squat position by walking the legs forward and standing up.
Kneel on your hands and knees. Make sure your hands are lined up with your shoulders.
Extend your right leg, then your left leg, until only your hands and your toes are touching the ground.
Bend your arms, bringing your chest within two or three inches of the ground. Inhale as you go down. Keep straight!
Push against the ground to straighten your arms, lifting your body back into the starting position. Exhale as you come up. You’ve just completed one push up.
Begin by standing with your feet together and arms at your sides. Tighten your abdominal muscles to pull your pelvis forward and take the curve out of your lower back.
Bend your knees and jump, moving your feet apart until they are wider than your shoulders. At the same time, raise your arms over your head. You should be on the balls of your feet.
Keep your knees bent while you jump again, bringing your feet together and your arms back to your sides. At the end of the movement, your weight should be on your heels.
Begin by sitting on the ground with your feet supported as mentioned in the previous step. Bend your knees slightly (approximately 45 degrees) and cross your arms over your chest keeping a space between your chin and chest.
Inhale and slowly lower yourself until your back touches the ground. Pause briefly then exhale as you raise your chest to the starting position or until your elbows hit the knees.