Jumps, push-ups, squats: best set for a quick warm-up!

Training

No time for proper 15-minutes warm-up before strength training?
Use this fun and effective way to warm-up: make 1 circle with 20 reps of each of these exercise and you will be ready in 2 minutes!


Jumps, push-ups, squats: best set for a quick warm-up!

Jumping Jacks
Starting Position: Keep narrow base. Put your arms alongside your trunk.
Technique: Exhale while jumping. On each jump swing your arms up and wide to touch each hand’s fingertips over your head. Place your feet wide apart landing. Inhale returning to the starting position. Perform the exercise without stopping for the given time.
Attention: Do not let your heels lift up. Hоld your back straight. Keep the balance!     

 best set for a quick warm-up
Burpees
Starting Position: Set your legs shoulder-width apart. Put your arms alongside your trunk.
Technique: Sit down and lean on your straight arms. Throw backward both legs making straight line of the body (lying support). Do a push-up and without a pause draw both your legs to the elbows and then jump out of the crouched position returning to the starting position. Perform exercise without stops for the specific time.
Attention: Do not hold your breath. Watch out not to land on straight legs. Land softly. Do not  fix your knees! Keep the balance!

 best set for a quick 15 min warm-up
Squats Jumping Jacks
Starting Position: Keep narrow base. Keep your arms alongside your trunk.
Technique: Exhale making the jump. Simultaneously, while making a wide arm swing, set your legs wide apart and squat. Inhale returning to the starting position.
Attention: Keep your heels pinned to the floor. Hоld your back straight.

15 min warm-up