Wakey Wakey Rise and Shine! Let's do stretches.

Wakey Wakey Rise and Shine! Let's do stretches.

Let’s do stretches

WARM UPS

A total dynamic body warm-up that you can do before any workout. They prepare your body, soften up the muscles and lubricates the joints, for the more demanding workout / walk/ run- you are about to do.

You can workout harder when you have warmed up without fear of injury and you can get fitter faster and with much less injury!

A warm up is to mimic the movements you are about to do. Loosen up, lubricate the joints and warm up the muscles you are about to use. You will get more out from your workout when you warm up first.

If you are about to run mimic running movements in your warm ups.

If you are about to use mostly upper body- mimic these moves in your warm ups.

The first moves below are soft and not demanding, they open up the flow in the body and loosen up and prepare your joints and your muscles before any physical activities.

We start with the top- head and then go down to our feet.

Remember to drink loads of water after your warmup and workout as that will flush out all the impurities in your body.

1. Each move 12 reps = 1 set 

*Super Brain yoga- x 7 ( this one x 7 !)  Breath in- tummy out, Breath out- tummy in. Gently squeeze the right ear lobe with your left thumb and left index finger. Gently squeeze the left ear lobe with your right thumb and right index finger. I invite you to have the thumb on the outside and the index finger on the inside when gently squeezing the ear lobe. Stand with your feet shoulder-width apart. When squatting down-inhale simultaneously x 7. When standing up, exhale simultaneously x 7.

*Neck movements– turn head – right then left –

*Bring head – backwards then forwards-

*Swing arms in a circle- backwards and then forwards

*Upper body twist– right then left

*Hip rotation– hands on hips- right then left

*Semi squatting – softly bend knees- soft squats

*Back bend– only if you can bend down ok- bend forward- touch the ground- rise- stretch right then left.

*Rotate the knees– Knees circles – feet hip width apart- hands by your waist- right then left- circular motion

*Feet and hand exercises– rotate clockwise right foot and left hand- Stand straight- feet shoulder width apart – elevate your arms to the side – fully extended and parallel to the floor- aligned with your shoulders- palms facing down- rotate both wrists forward in a circular motion- do both hands- clock wise. The same with the opposite foot and hand- see below-

*Feet and hand exercises– rotate clockwise left foot and right hand-Rotate Right foot clockwise and Rotate Left hand clockwise

*Feet and hand exercises– rotate counter-clockwise right foot and left hand-Rotate Right foot counter-clockwise and Rotate Left hand counter clockwise

*Feet and hand exercises– rotate counter-clockwise left foot and right hand– Rotate Right foot counter-clockwise and Rotate Left hand counter clockwise

*Feet and hand exercise–  plantar flexion hand and plantar flexion feet- Up and down with feet and hand- forward-   

 

2. Each move 6 reps = 1 set. 3 Sets.

*Gently lean back– overhead- stretch up to the right then left

*Bend down– go in under leg- hip width apart

*Stay bend downtouch in front of feet

*Stay bend down- Windmill– touch ankle- soft knees- side to side

*Stay bend down- touch in front of feet

*Stay bend down – go in under leg

*Slowly go up– Gently lean back- overhead- stretch up to the right then left

*Stay up- bend – push to right and then left over head

*Stay up- bend – push to forward – right hand then left hand forward- straight out.

 

3. Each move 12 reps = 1 set

*High knees – Knee to chest- Stand up- feet hip-width apart- chest out and shoulders back- engage your core- arms by your sides. Raise one knee as high as you can directly in front of you- keeping your weight on your back foot, and grab hold of the knee- Keep your body upright without bending over. Pull your knee into your chest with your hands – Leg go- Put the foot to down on the floor in front – toes aiming directly forward- Repeating the move to the other side. 

*Pectoralis arm swings  Draw the arms forward in horizontal flexion crossing over the foremost point. Swing the arms back in horizontal extension, opening out at the chest. Return to the start and repeat alternating the positions high and low across the repetitions.

*Lunges with rotation Step forward with the right leg flexing at the hip and knee. Simultaneously rotate the arms over the right leg, twisting the trunk. Maintain a neutral spine throughout. Return to the start and repeat on the left side.

*Squats to arms swings- straight up over head Squat down by bending the ankles, knees and hips. Swing the arms down and back when descending into the squat position. Keep the chest lifted throughout. Return to a standing position with the arms stretched overhead. Repeat.

*Squats to rotation arm swing Squat down by bending the ankles, knees and hips. Swing the arms down and back when descending into the squat position. Keep chest lifted throughout. Return to standing position with the arms stretched overhead while rotating the upper body to one side. Alternate the side of rotation with each rep.

*Alternating leg swing– Stand upright- kick one leg straight out in front of you as high as you can- Simultaneously extend the opposite-side arm out and touch your foot as you move forward- lean into the stretch with your upper body-repeat to the opposite side.

*Standing hip circles Standing on one leg, holding to an immobile object- Raise the unsupported knee to 90 degrees. This will be your starting position- Open the hip as far as possible, attempting to make a big circle with your knee- Perform this movement slowly for a number of repetitions, and repeat on the other side.

*Front leg raises– Standing next to an immobile object- holding on with one hand- Swing your leg forward, keeping the leg straight. Continue with a downward swing, bringing the leg as far back as your flexibility allows. Repeat 5-10 times, and then switch legs.

*Side leg raises-  Dynamic hamstring stretch- throw one leg forward – straight up-and lean into it- alternate legs.

The Body coach 90 day Youtube TV Channel

When you have done these Stretches and HIIT sessions, you might want to follow me on YouTube where I’m going to do ‘The 90 Day Plan’ with Joe Wicks – ‘The Body Coach’! 

In these videos, I will do ‘The 90 Day Plan’ with Joe Wicks – ‘The Body Coach’. 

I will modify the moves to suit Beginners, Intermediate and Seniors and all you who would like to follow a fitness plan but believe you can’t.

Have you heard of the ‘body coach’ -aka Joe Wicks, and you might like to follow him and his plan, but his moves and his energetic style makes you self-conscious and before you have even started you believe you can’t do it. 

You might think that you can’t exercise because you are too unfit? too fat? too old, too this and that to be able to follow any fitness plan but you still keep on dreaming to do it. 

One day. In the future.

Well, how would you feel about starting to change that thought right now?

Let’s stop dreaming and let’s take this time at home now to do ‘The Body Coach’ –  90-day plan!

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