Beginner Difficulty with Low Impact Modifications Provided
beginner workout

Here’s a quick and easy warm up to use before you workout. There’s no equipment required, but you may use a couple of light dumbbells or water bottles for resistance. Beginner and low impact modifications are provided.

Warm Up Before Workout

Perform each exercise for 45 seconds
High Knee March / Run in Place
Wall Pushups
Staggered High Knee / w/ Lunge
Row + Fly Combo
Posterior Swings

[Music] hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a quick warm-up before you workout this warm-up doesn’t require any equipment but you may use either a couple of water bottles or light dumbbells for extra resistance follow me for those beginner modifications all right let’s begin alright I grab my light dumbbells Claudia has her water bottles to start I’m going to do a run in place and Claudia’s going to do a march in place throughout this warm-up I want you to decide which variation is right for you either way I want you to work with opposite arm and leg moving at the same time and staying nice and light on the balls of your feet again remember this is just the warmup so we’re just getting everything moving right now getting your heart rate up workout still to come make sure to breathe let’s hit this one for ten more seconds excellent let’s go five four three two one and zero okay we’re going to go ahead and set your weights down if you use them to the side we’re going to go over to the wall we’re going to perform a wall pushup so we’re going to place our hands on the wall about chest level the further back you put your feet harder this one’s going to be and the closer you are to the wall the easier it will be I want you to make sure that you’re bending at those elbows and you’re bringing your chest to the wall and not just stretching and bringing your face to the wall drive off your palms and fully extend keeping your core nice and tight again this isn’t to tax you or to really wear you out as much as it is to just go ahead and warm up those muscles and joints breathe throughout all right let’s go for five four three two one and zero and walk away from that wall we’re going to warm up our legs next we’re going to do a knee chop with or without a reverse lunge Claudia’s going to go ahead and demonstrate that verse without the reverse lunge but I’m dropping down until both knees are at a 90 then as I come up I’m bringing that knee up and crunching down into it you decide which variation is right for you there’s a very efficient move and a lot done in a short period of time with this one let’s switch opposite side now again our goal isn’t to wear you out right now just get everything warm prepare you for that workout good Dan again nice and light on our feet bring that knee in crunch those ABS let’s hit this one four three two one zero picking up those light hand weights if you’re using them we get a combo to warm up your back we’re going to bend over to 45 we’re going to pull back on our elbows then extend our arms and we’re going to do will fly now pull back on the elbows and then reverse fly so one into the next just go ahead and alternate the two pull back in your elbows on that row and then keep a slight bend in the elbows as you do that reverse fly keeping your back nice and straight throughout excellent three go ahead and alternate this one for 10 more seconds good keep it up on that back warm up legs are feeling good core is feeling good ready for that workout three getting ready for that work two one zero nice okay we’re going to keep both hands for the next one do a posterior swing feet a little wider than shoulder width toes it pointed out a little bend the knees swinging the dumbbells through your legs and then overhead swinging through your legs and then overhead so this one is all in the hips go ahead and push those hips back behind you bending over at your waist and then driving those hips forward and propelling the dumbbells water bottles or just your arms straight overhead we just want to emphasize that this is not a squat so you want to keep a slight bend in those knees break at the hips and then pop right back up yes it’s all in the hips his back is fourth I want you to focus on your workout think about what you’re going to do today and what your goals think well what are you trying to accomplish get your mind right for that work coming up ahead all right let’s go ahead and do this one four five four three two one and zero nice thank you so much for working out with us today if you like this workout you’ve been working out with those for a while and you’re starting to see some results we’d encourage you to please go check out our patreon page where you can learn more about how you can support our mission of keeping these great workouts free and if you enjoyed working out with us today please go ahead and like this video and don’t forget to subscribe to our YouTube channel that way you are notified every time hasit drops a new workout make sure to check out has sitcom for hundreds of additional free workouts free meal plans and our free complete fitness program also don’t forget to Like us on whatever your favorite social media network is whether it’s Facebook snapchat Twitter Instagram we’re there and we want to connect with you again thank you so much for working out with us today it’s been our pleasure I’m coach Cosette and I’m Claudia and we will see you at your next workout

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