A strong workout starts with a great warm-up. Try Cody coach Kaisa Keranen’s favorite warm-up routine to help you connect with your body, and get moving.
“My warm-up is my time to get connected and to see how I’m feeling. How I’m feeling during my warm-up dictates what I’m actually going to be doing in my workout,” Kaisa says.
Hip Flexor Three-Way Stretch
Begin in a low lunge position. Stretch your arms overhead, performing a slight backbend as you rock your hips back and forth. Next, raise one arm overhead at a time as you perform a side-bend. Alternate arms with each stretch. Finally, twist your upper body performing a cross-body punch from side to side. Repeat for an additional 30 seconds with your other leg in the front.
Begin in a kneeling position with one hand and forearm lying flat on the ground. Place your other hand behind your head, and twist your torso away from the hand on the ground to open up your chest, then bring your elbow back down to the ground. Continue the rotation for 30 seconds per side.
From a runner’s lunge position, straighten out your front leg and rock your hips back to stretch the back of the front leg. Lower back down into the lunge and repeat for 30 seconds on each leg.
Begin in a standing position with feet hip-distance apart. As you lower into a squat, reach your right hand down towards your left foot. Return to a standing position, and repeat reaching your left hand towards your right foot. Continue alternating sides for 30 seconds.
For the first move in the arm series, begin with your arms by your side then raise them overhead in a controlled, dynamic movement. Next, bring one arm overhead at a time as you perform a side bend on each side. Lastly, beginning with your arms at your chest, rotate your upper body as you reach one arm back at a time. Alternate arms as you reach side to side. Repeat all three variations for 30 seconds.
Start with a side lunge by stepping one leg out to the side and reaching towards the toes. Return to a standing position and perform a side lunge with the other leg. Next, perform a reverse lunge stepping one leg back at a time, and repeating on the other side. Finally, perform a forward lunge by stepping one leg forward at a time and repeating on the other side. While performing your lunges, make sure your knee stays in alignment with your ankle and does not extend past the toes. Repeat all three variations for 30 seconds.
Begin on your back with your head and shoulder blades raised off the ground, and your arms extended overhead. Keep your core engaged as you kick up one leg at a time with a short pause at the top of each movement. Alternate to switch legs with every rep. Repeat for 30 seconds.
From a standing position, perform a bodyweight squat. As you come up, power through your legs to perform a jump. Land softly, and repeat for 30 seconds.
Want to keep moving with Kaisa? Check out her free five-day workout plan here.