1. Part One: Five-Minute Warm-Up

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A proper warm-up helps “prepare your body for work, maintain proper alignment and good posture [to prevent injury], and increases mobility to perform movement at full range of motion,” says Kennedy. (A larger range of motion helps mean you’ll get the most of out each exercise because you’ll be able to get nice and low in squats, for example.) This dynamic warm-up will prep your body for the remaining 25 minutes of work. (Psst—you have an extra 30 seconds built in to move between the warm-up exercises.)

1. 90 Seconds: Spider Lunge To T-Spine Rotation

Start standing, then fold forward. Walk your hands out to a plank position, then bring your right foot and set it on the floor on the outside of your right hand. Reach your right arm to the ceiling and twist to the right. Return your arm back to the ground and step your right foot back to plank position. Repeat on the left side. Walk your hands back to your feet and roll up to stand. Continue for 90 seconds.

Benefits: Hip opener, hamstring release, and shoulder stability

2. 30 Seconds: Traveling Squat

Start with your feet hip-distance apart and lower into a squat. Staying in a squat, step your right foot out to the right without leaning away, then step your left foot in toward your right so your feet are hip-distance apart again. Your feet never touch, and your knees should stay bent with your hips back. Repeat, starting with your left foot and moving to the left. Continue for 30 seconds. 

Benefits: Glute activation and core stability

3. 30 Seconds: Hip Bridge

Lie on your back with your hands on the ground in low V, knees bent, and feet flat on the floor. Drive through your heels to lift the hips and lower back off the floor and hold for two counts. Lower and repeat for 30 seconds (you should be able to do about eight). Make sure to squeeze your glutes at the top!

Benefits: Hamstring and glute activation

4. 30 Seconds: Plank

Come into a high plank position with your wrists directly under your shoulders. Press the backs of your knees up to the ceiling, engage your legs, engage your glutes, draw your abs in, push hands actively into the floor, and keep your head long. Hold this position for 30 seconds.

Benefits: Stability and core activation

5. 30 Seconds: A-Skip

Start standing and lift your right knee with a flexed foot to your chest, then alternate by driving the right foot back to the floor while popping the left leg up. Continue alternating for 30 seconds. Keep your chest up and keep your arms strong with a 90 degree bend in your elbow.

Benefits: Agility, heart-rate spike, and hip and glute warm-up

6. 30 Seconds: Front Lunge Overhead Y-Reach

Step forward into a lunge with your right leg, bending your left leg and lifting arms up overhead into wide V, pushing your chest out and up. Keep your front knee over your ankle and back knee under your hip. Step back and alternate for 30 seconds. 

Benefits: Chest opener and glute, quad, back, and core activator

7. 30 Seconds: Jumping Jacks

Staying light on your feet, perform jumping jacks with your arms going up overhead and out to the sides. 

Benefits: Heart-rate spike, frontal-plane activation

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