A warm-up is essential before any workout. Simple jumping and high knees may be a starting point for everyday worm-ups but to achieve your fitness goals you need to go for dynamic worm-ups.
All you need to do is to follow 10 reps of the dynamic worm-up exercises detailed here.
You can even use a lacrosse ball for this purpose. Start to roll from your calvs aend then move on to other muscles. Spend more time in sore or stiff areas.
Put your hands behind your head and kneel on your right knee. Press your right hip forward and compress your right gluteus muscles. Hold the position for 30 seconds and then switch.
Lie on the left side and bent your knees. Lift your right leg while keeping your hips still. Hold in the uppermost position for two seconds and then return to starting position.
Lie face up, stretch your arms and bend your knees. Lift your hips from the ground and alternatively lift your left and right leg in a marching motion.
Face a wall and place both your hands on it. Keep one foot in front of another and bring your knee towards the wall without lifting your foot. Touch the wall and go back to starting position.
Lie prone on the floor in a ‘push up’ position, bending your right foot in line with the left knee. Outstretch your right arm and raise it. Then in a downward motion, sweep your right arm between your left arm and leg.
Stand with your back pressed against a wall. Keep contact with the wall and slide up the back of your palm, hands, elbows and arms. Hold, slide down and repeat.
Place your feet apart (a little more than a shoulder) and raise your arms. Hold your toes by bending at the waist. Lower yourself to a squatting position, keeping your arms inside the knees. Raise your arms over your head one at a time and stand.
Raise the right arm while standing on your left leg. Lower your torso and lift your right leg behind you. Return to start and switch legs.
Place your feet shoulder-width apart and put your hands on your head. Step back with your left foot bending it at the same time. Turn your torso to right.
Balance on one foot on the floor. Imagine a line and hop back and forth over it. Switch feet and repeat.
Work with your instructor and maintain proper technique for each work out. It is also important that you remain hydrated and don’t overstretch your limits.