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    Katya'S Warm Up Guide: For Intermediate & Advanced Programs

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    jadelamanna
    The document provides Katya's warm up guide for intermediate and advanced exercise programs. It recommends that warm ups last 10-15 minutes and include light cardio exercises to raise the pulse as well as dynamic stretches and joint mobility exercises. The guide then lists a sample warm up routine consisting of a light jog, pushups, bridges, planks, squats, more jogging, and lunges. It also stresses the importance of cooling down after a workout to gradually lower the pulse and stretch muscles to improve function and reduce soreness.

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    Katya'S Warm Up Guide: For Intermediate & Advanced Programs

    Uploaded by

    jadelamanna
    70 views5 pages
    The document provides Katya's warm up guide for intermediate and advanced exercise programs. It recommends that warm ups last 10-15 minutes and include light cardio exercises to raise the pulse as well as dynamic stretches and joint mobility exercises. The guide then lists a sample warm up routine consisting of a light jog, pushups, bridges, planks, squats, more jogging, and lunges. It also stresses the importance of cooling down after a workout to gradually lower the pulse and stretch muscles to improve function and reduce soreness.

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    outdoor_warm_up_guide.pdf

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    The document provides Katya's warm up guide for intermediate and advanced exercise programs. It recommends that warm ups last 10-15 minutes and include light cardio exercises to raise the pulse as well as dynamic stretches and joint mobility exercises. The guide then lists a sample warm up routine consisting of a light jog, pushups, bridges, planks, squats, more jogging, and lunges. It also stresses the importance of cooling down after a workout to gradually lower the pulse and stretch muscles to improve function and reduce soreness.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    70 views5 pages

    Katya'S Warm Up Guide: For Intermediate & Advanced Programs

    Uploaded by

    jadelamanna
    The document provides Katya's warm up guide for intermediate and advanced exercise programs. It recommends that warm ups last 10-15 minutes and include light cardio exercises to raise the pulse as well as dynamic stretches and joint mobility exercises. The guide then lists a sample warm up routine consisting of a light jog, pushups, bridges, planks, squats, more jogging, and lunges. It also stresses the importance of cooling down after a workout to gradually lower the pulse and stretch muscles to improve function and reduce soreness.

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    © All Rights Reserved
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    of 5

    KATYA’S WARM UP GUIDE

    FOR INTERMEDIATE & ADVANCED PROGRAMS

    OUTDOOR EXERCISES
    KATYA’S WARM UP GUIDE

    INTRODUCTION
    WHY WARM UP?
    Warm ups not only prepare your muscles and joints for exercise but
    your brain too. Use your warm up as an opportunity to get in the zone
    so you can concentrate fully on the workout to follow.

    Warming up should never be rushed; it could be the difference


    between a good workout or getting injured!

    There are 2 main components to a warm up - something to raise your


    pulse (e.g. light jog, burpees, etc), and joint mobility and dynamic
    stretches (e.g. arm circles, waist twists, slowly deeper lunges)!

    Let’s get you nice and limber to smash your workout and reach your goals!

    OUTDOOR EXERCISES PAGE 2


    KATYA’S WARM UP GUIDE

    MY WARM UP GUIDE
    The typical duration of your warm-up should be around 10-15 minutes!
    Adjust the length of your warm up so that when it is done, you feel as though
    you are ready to take on your training! You can follow this guide, or pick and
    choose and add your own!

    OUTDOOR EXERCISES PAGE 3


    KATYA’S WARM UP GUIDE

    LIGHT JOG
    INSTRUCTIONS:

    5 minutes
    (Slowly increase the intensity)

    PUSHUPS
    INSTRUCTIONS:

    30 seconds

    BRIDGE
    INSTRUCTIONS:

    Slow reps for 30 seconds

    PLANK
    INSTRUCTIONS:

    30 seconds

    SQUATS
    INSTRUCTIONS:

    Slow reps for 30 seconds

    LIGHT JOG
    INSTRUCTIONS:

    3 minutes

    LUNGES
    INSTRUCTIONS:

    Slowly increasing the depth for 60 secs

    OUTDOOR EXERCISES PAGE 4


    KATYA’S WARM UP GUIDE

    POST-WORKOUT
    WHAT ABOUT POST-WORKOUT?
    It’s really important that you never stop cold after an intense workout!
    Slowly cool down to bring your pulse down in slow intervals, and
    de-load your muscles. This will help to lengthen out the muscles you
    used during your workout, and improve overall function. Plus - it will
    help to reduce the effects of muscle soreness!

    WHAT SHOULD I DO TO COOL DOWN?


    Try a 5 minute low intensity jog or a walk, and do some gentle stretches
    for the muscle groups you used (e.g. leg and glute stretches).

    OUTDOOR EXERCISES PAGE 5

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