Pre-Workout Warm Up to Elevate Heart Rate
Prepare your body for action with this energizing warm-up designed to boost circulation, loosen muscles, and prime you for peak performance. This routine activates key areas like your legs, core, and upper body to improve mobility and prevent injury.
Featuring dynamic moves like jumping jacks, high knees, and mountain climbers, you’ll elevate your heart rate while enhancing coordination and flexibility. Clear guidance and form tips ensure every move is effective and safe.
Each exercise offers two intensity levels:
Level 1: This level is ideal for beginners or those who prefer a more moderate pace. It focuses on body weight and smaller movements.
Level 2: Perfect for increasing intensity with more advanced variations and deeper muscle engagement.
For a quick 9-minute full-body warm-up, perform each exercise for 30 seconds; for an extended session, repeat the routine twice.
Get moving, rev your energy, and set the tone for an amazing workout!
We have warm-up sessions during our classes in person at our studio—book your first class for free!
High Knees
Safety precaution
Maintain proper form and adapt to your fitness level to minimize strain or injury.
Main muscle groups worked
Core, hip flexors, quadriceps, hamstrings, glutes, calves, and shoulders
Level 1 (marching speed)
Starting Position:
Stand with your feet hip-width apart
High Knees:
Lift your knee towards your chest as high as possible, alternating your legs
Using a slow march and keeping your arms at your side for support and balance
Level 2 (running speed)
Starting Position:
Stand with your feet hip-width apart
High Knees:
Lift your knee towards your chest as high as possible, alternating legs
Using a running motion, alternate legs and raise knees as high as possible
Keep arms in a running motion, opposite arm + opposite leg
2. Butt Kicks
Safety precaution
Focus on controlled movements, keep your core engaged, and avoid overextending your lower back.
Main muscle groups worked
Hamstrings, glutes, calves, and core
Level 1 (skipping speed)
Starting Position:
Stand with your feet hip-width apart
Butt Kicks:
Kick your feet behind you one at a time, hitting your glutes behind you
Using a slow skip and keeping your arms at your side for support and balance
Level 2 (running speed)
Starting Position:
Stand with your feet hip-width apart
Butt Kicks:
Kick your feet behind you one at a time, hitting your glutes behind you
Using a running speed
Keep arms in a running motion, opposite arm + opposite leg
3. Jumping Jacks
Safety precaution
Keep knees slightly bent to absorb impact and adjust the intensity to avoid joint strain
Main muscle groups worked
Calves, quadriceps, hamstrings, glutes, core, and shoulders
Level 1 (toe taps to the side)
Starting Position:
Stand with your feet together
Jumping Jacks:
Tap your toe to the side and bring it back to the middle, alternating between legs
Level 2 (jumping jacks)
Starting Position:
Stand with your feet together
Jumping Jacks:
Jump your feet to the side then back to the middle
4. Speed Skaters
Safety precaution
Maintain a low, controlled squat position, engage your core, and use soft landings to reduce joint impact.
Main muscle groups worked
Quads, hamstrings, glutes, calves, and core
Level 1 & 2
Starting Position:
Begin at one end of your mat, facing sideways
Speed Skaters:
While remaining low to the ground, Hop on your right foot to the opposite side of your mat
Bring your left hand and tap your right foot or the floor next to it
While remaining low to the ground, hop on your left foot to the opposite side of your mat
Bring your right hand and tap your left foot or the floor next to it
5. Reverse Lunge with Rotation
Safety precaution
Keep your knee aligned with your ankle and maintain a stable core to avoid straining your lower back.
Main muscle groups worked
Quads, hamstrings, glutes, core, and shoulders
Level 1 & 2
Starting Position:
Begin at the top of your mat with your feet together
Hands in the middle of your body and clasped together
Lunge + Rotation Motion:
Step your right foot back bring your knee down and hover over the mat
Twist your body to the right, then back to the center
Stand back up in the starting position
Repeat on the opposite side
6. Squat with Knee Drive and Rotation
Safety precaution
Keep your knees behind your toes in the squat, engage your core, and avoid rounding your back.
Main muscle groups worked
Quads, glutes, hamstrings, core, and obliques
Level 1 (no skip) & Level 2
Starting Position:
Begin in a standing position with your feet shoulder-width apart
Hands in the middle of your body and clasped together
Squat with Knee Drive and Rotation:
Bring your body down to a squat
Knees are kept straight and not bending over your toes
Coming out of the squat, bring your right knee up to your chest
Bring your left elbow to meet your knee
Automatically come back into a squat position
Repeat on the other side
7. Inchworms
Safety precaution
Maintain a neutral spine throughout the movement and avoid letting your lower back sag
Main muscle groups worked
Core, shoulders, hamstrings, and chest
Level 1 (without pushup)
Starting Position:
Begin by standing at the top of your mat
Feet shoulder width apart
Inchworms:
Slowly bend your body down
Place one hand on the mat, then walk your hands out into a plank position
Hold the plank for 3 seconds
Walk your hands back toward your feet
Bring yourself to standing
Level 2 (with pushup)
Starting Position:
Begin by standing at the top of your mat
Feet shoulder width apart
Inchworms:
Slowly bend your body down
Place one hand on the mat, then walk your hands out into a plank position
Lower yourself down into a pushup
Walk your hands back toward your feet
Bring yourself to standing
8. Runners Lunge
Safety precaution
Maintain a stable plank position, engage your core, and avoid letting your hips sag or rise too high to prevent strain.
Main muscle groups worked
Core, hip flexors, quads, hamstrings, and shoulders
Level 1 (stepping forward + back)
Starting Position:
Begin in a pushup position on your toes and palms
Bring one leg forward, knees to chest
Runners Lunge:
Step the back leg forward, bringing the knee towards the chest until both legs are tucked toward
Bring the opposite leg back
Alternate sides
Level 2 (jump)
Starting Position:
Begin in a pushup position on your toes and palms
Runners Lunge:
Switch front and back leg position with a hop
Alternate sides
9. Mountain Climbers
Safety precaution
Engage your core, and avoid bouncing or letting hips sag to prevent injury.
Main muscle groups worked
Core, hip flexors, quads, glutes, and shoulders
Level 1 & 2
Starting Position:
Begin in a push-up position on your palms and toes, hands directly under your shoulders.
Keep your body in a straight line, core tight, and hips level.
Bring one leg forward, driving your knee toward your chest.
Mountain Climbers:
Quickly switch legs, bringing the back leg forward and the forward leg back.
Continue alternating legs in a running motion while maintaining a steady pace
10. Alternating Lunge and Arm Circles
Safety precaution
Ensure your front knee stays aligned over your ankle, maintain balance, and avoid overextending your arms during the circles.
Main muscle groups worked
Quads, glutes, hamstrings, shoulders, and core
Level 1 & 2
Starting position:
Stand tall with your feet hip-width apart and your arms relaxed at your sides.
Alternating Lunge and Arm Circles:
Step one foot back into a reverse lunge, lowering your back knee toward the floor while keeping your front knee aligned over your ankle.
As you lunge, extend your arms out to the sides and begin drawing large circles forward or backward.
Push through your front heel to return to standing while completing the arm circle.
Repeat on the other leg, alternating sides with each rep.
11. Squat and Arm Circles
Safety precaution
Keep your knees behind your toes, engage your core, and avoid arching your back to maintain proper form and balance.
Main muscle groups worked
Quads, glutes, hamstrings, shoulders, and core
Level 1 & 2
Starting Position:
Stand with your feet shoulder-width apart and your arms relaxed at your sides.
Squat and Arm Circles:
Begin by lowering into a squat, bending your knees and hips, keeping your chest lifted and your weight in your heels.
As you squat down, extend your arms out to the sides, then begin making large arm circles in one direction.
Continue the arm circles while maintaining a deep squat, keeping your knees behind your toes and your back straight.
As you stand back up from the squat, complete the arm circle and return your arms to your sides.
12. Frog Squats
Safety precaution
Keep your knees in line with your toes, avoid letting your knees cave inward, and keep your chest lifted to protect your lower back.
Main muscle groups worked
Quads, glutes, hamstrings, and inner thighs
Level 1 & 2
Starting Position:
Stand with your feet wider than shoulder-width apart, toes pointing outward.
Keep your arms relaxed at your sides and your chest lifted.
Frog Squats:
Lower your hips toward the ground, bending your knees and keeping your feet flat on the floor.
Straight out your knees
13. Jump Rope
Safety precaution
Land softly on the balls of your feet, keep your knees slightly bent, and avoid excessive bouncing to protect your joints.
Main muscle groups worked
Calves, quads, glutes, core, and shoulders
Level 1 & 2
Starting position:
Stand with your feet together and your knees slightly bent.
Keep your arms bent at your sides, elbows close to your body, as if holding a jump rope.
Jump Rope:
Jump laterally (side to side) for short, quick hops, mimicking the motion of skipping rope with your feet.
As you jump, swing your arms in a circular motion as if turning an imaginary rope.
Land lightly on the balls of your feet, keeping your knees slightly bent to absorb the impact.
Continue jumping side to side, maintaining a steady rhythm, and keep your arms moving as if skipping rope.
14. Crossbody Toe Touch
Safety precaution
Keep your front knee aligned over your ankle, and avoid rounding your back or excessively leaning
Main muscle groups worked
Quads, glutes, hamstrings, adductors, and core
Level 1 & 2
Starting position:
Stand with your feet hip-width apart and your arms relaxed at your sides.
Crossbody Toe Touch:
Take a wide step to the right, lowering your hips into a lunge position, keeping your right knee over your ankle and your left leg straight.
As you lunge, extend your left leg out to the side and reach your left hand down to touch your right foot or toes.
Push through your right heel to return to standing.
Repeat the movement on the other side by stepping to the left and touching your left foot with your right hand.
15. Wide Butt Kick
Safety precaution
Keep your core engaged to avoid overextending your lower back and avoid any jerky movements in the arms and legs.
Main muscle groups worked
Glutes, quads, hamstrings, and shoulders
Level 1 & 2
Starting position:
Stand tall with your feet hip-width apart and your arms relaxed at your sides.
Wide Butt Kick:
Begin by kicking your right heel up toward your glutes, bending your knee, and engaging your glute muscles.
As you bring your right leg back down, shift your weight onto your right leg and bring your left heel up toward your glutes.
Swing your arms out to the sides as your leg swings up, and then bring your arms forward in front of you as you switch legs.
Continue alternating your legs in a "wide butt kick" motion while synchronizing the arm swings in a fluid, continuous movement.
16. Table Top Leg Circles (Right & Left)
*One side at a time
Safety precaution
Keep your back flat, engage your core, and avoid arching your spine to maintain proper alignment.
Main muscle groups worked
Glutes, hips, core, and lower back
Level 1 & 2
Starting position:
Start on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees under your hips.
Table Top Leg Circles:
Lift your right leg off the ground, keeping your knee bent at a 90-degree angle.
Begin making small circles with your right knee, moving it outward and in a circular motion.
*Repeat on the other side
You’re all set and primed for an incredible workout! This warm-up has activated your muscles, increased flexibility, and elevated your heart rate, ensuring you’re ready to give your best performance.
Take a moment to focus, channel your energy, and step into your workout with confidence. Looking for more ways to level up your routine? Explore our sessions to keep your fitness journey dynamic and rewarding. See you in the next session, ready to crush it!
Ready to join us in the studio? Book a class now—your first class is on us!
