Jefit Dynamic Warm-up

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1 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This routine is designed to be used prior to a strength session - especially leg day. Also, it can be used before any type of cardio session. For best results, find an open area in the gym where you can move 10-15 yards uninterrupted. Ideally, this is to be done outside on turf or grass. The goal, in addition to preparing the body for the upcoming workout, is to improve flexibility and mobility. When this improves, so will your lifting ability in the gym.

Make sure your interval switch is turned "on". All (12) movements are to be performed for 35 seconds. This should take you about 22-minutes to complete.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1

Dynamic Warm-up 12 exercises, 23 mins

Arm Circles	1x0 reps	rest: 20s
Back Bend	1x0 reps	rest: 20s
Carioca	1x0 reps • 35s	rest: 20s
Bodyweight Side Lunge	1x0 reps • 35s	rest: 30s
High Knee Skip	1x0 reps • 35s	rest: 30s
Inchworm	1x0 reps • 35s	rest: 30s
Bear Crawls	1x0 reps • 35s	rest: 30s
High Knee Walk External Hip Rotation	1x0 reps • 35s	rest: 20s
Double-Leg Butt Kick	1x0 reps • 35s	rest: 30s
Forward Lunge with Rotation	1x0 reps • 35s	rest: 30s
Lateral High Knee Skip	1x0 reps • 35s	rest: 30s
Burpee	1x0 reps • 35s	rest: 30s