The 11-Minute Warm-Up
11 minutes, follow along. Press play and move with me. This is the full-body warm-up I run through before I get on the apparatus. The notes below are there if you want them.
What’s in it
0:00 Arm circles · 0:15
5 each direction.
0:18 Jumping jacks · 0:25
30 total.
0:42 Opposite hand to leg crunch · 0:20
20 total, alternating sides.
1:03 Inchworm · 0:50
8 total.
1:52 Cat and cow + thread the needle · 1:00
8 total, alternating sides.
2:52 Scapular push up (plank + downward dog) · 1:00
8 total.
3:52 Face down snow angels · 1:00
8 total.
4:59 Windshield wipers, hands free · 0:45
12 total, alternating sides.
5:45 Deep squat hold · 0:20
6:06 Deep squat to straddle · 0:45
10 total.
6:51 The world’s greatest stretch · 0:45
6 total, alternating sides.
7:36 Bird dog · 0:20
4 total, alternating sides.
7:57 Bird dog + crunch · 0:20
4 each side, alternating.
8:17 Bird dog side steps · 0:15
3 steps each way.
8:32 Floor straddle leg lift · 0:30
2 total.
9:02 Floor pike leg lift · 0:20
2 total.
9:21 Shoulder re-grip · 0:40
6 total, alternating sides.
10:01 Knee drive + 2 second hold · 0:35
6 total, alternating sides.
10:36 Knee drive + hold · 0:30
5 total. Ends 11:05.
Before you start
Take it at your own pace and stay inside your own range. If you’re carrying an injury, check with a medical professional first. You train at your own risk.
This page is yours to keep, so bookmark it and run it before your next session. Questions? Reply to the email that brought you here or write to [email protected].
