Warm up. Cool down. Loosen up.

Do this before every session — warm muscles move safely and perform better.

1. 1Easy movement

   60s

   March in place, big arm circles — just get warm and breathing.

2. 2Cat–Cow

   8 slow reps

   Move with your breath to wake up the spine.

   Show form steps

   1. On hands and knees, hands under shoulders, knees under hips.
   2. Inhale: drop your belly, lift your chest and tailbone (cow).
   3. Exhale: round your spine up toward the ceiling, tuck your chin (cat).
   4. Move slowly with your breath for the set reps.

   ⚠ Move gently within a comfortable range — this is a warm-up/cool-down, never force it.

3. 3World's Greatest Stretch

   3 each side

   Open the hips and mid-back.

   Show form steps

   1. Step into a deep lunge with your right foot.
   2. Place both hands inside your front foot.
   3. Rotate your right arm up toward the ceiling, following it with your eyes.
   4. Return the hand down, switch sides. A few slow reps each side.

   ⚠ Ease into the range — never bounce. If a knee or hip complains, shorten the lunge.

4. 4Air Squats

   10 slow reps

   Groove the pattern, no weight.

   Show form steps

   1. Stand tall, feet shoulder-width, toes slightly out.
   2. Send your hips back and down like sitting into a chair.
   3. Keep your chest up and your knees tracking over your toes (not caving in).
   4. Go as low as you can while keeping your heels flat.
   5. Drive through your heels to stand all the way up. Squeeze at the top.

   ⚠ Stop if your knees cave inward or your heels lift — reduce depth instead. Never bounce out of the bottom.

5. 5Build the pace

   60s

   10 easy jumping jacks or a brisk walk to lift the heart rate.