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FITNESS

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This 10 minute full-body warm up is the perf sweat sesh prep

Warming up before you workout should be a vital part of your overall routine. Not only does it prepare your body for the physical activity it's about to complete, it also prevents injuries. With this simple 10 minute warm up, you’ll engage your abdomen, arms and your legs. The best part? This routine is not at all time consuming. It's great for girls on the go during the week, or on weekends when you *know* you should treat your body to a little exercise before you chow down on snacks at the movies with your girls. 

Strengthen your core and arms 

Lay down with your belly on the floor and lift yourself into a plank position, forearms flat on the ground. Hold the plank for 30 seconds, take a 10 second rest then lift back into the plank for another 20 seconds. If you’re a beginner you can try a 20-20-20 combo (20 second plank, 20 second rest, 20 second plank again). If you’re intermediate or advanced, go ahead and plank for the whole minute. Three reps of these and you’re ready to move on to the next activity.

Tighten your core 

Lay on your back with your arms by your side and your legs straight out. Put your hands palm-side down under your butt and raise your legs about 6 inches off the ground (if you’re a beginner, you may find it easier to lift your legs higher until your core is stronger). Now comes the hard part: Cross your ankles over each other in a scissor motion, right over left then left over right, keeping your legs straight and your abdomen tight as you do so. Repeat at a steady, comfortable pace for 45 seconds followed by a 15 second rest period. If it’s easier, go ahead and do 10 seconds of workout per 5 seconds of rest until a minute is up. Complete two reps, then move on to jumping jacks.

Raise your heart rate 

Stand up for 60 seconds of jumping jacks to increase your heart rate. If you begin to get tired, you can keep your legs still and just do the arm movements.

Strengthen your legs

Stay standing and go into a wall sit for as long as you can hold it, but ideally 60 seconds.

Workout your core 

Return to your mat and lay on your back, then cross your arms over your chest so that your fingertips are touching your shoulders. Keeping your back straight and your legs flat on the floor, raise yourself into a sit up. Do 3 reps of 10 sit ups.

Cooldown your body 

Now for the cooldown. Find an open area with enough room for you to walk around. Steady your breathing and, keeping your back straight, do 10 lunges, take 3 steps and do 10 more. Two reps of these you’re all done with your workout!

What's your go-to workout warm up? Let us know in the comments! 

by Julia Bonney | 10/21/2018
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