With your muscles now stretched out, you need to get your heart pumping a bit faster to get the blood circulating, and air to your muscles. Start the repetitions of these exercises as mentioned, as when they become easier, increase how many you do,
1. Jogging on the spot. In a stationary position, pump the arms and raise the foot just off the floor. Beginners start at 30 seconds.
2. Boxing stance switch. Start in a boxing stance with hands up in front of your face. Jump with both feet and twist to the opposite direction, landing with the opposite leg forward. Perform 20 times. To make it slightly harder, bounce on both feet in the boxing stance 5 times then jump swap to the other leg forward, bounce 5 times the swap etc.
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