Warm Ups and Stretches:

Neck:

Passive:

• look upwards, look downwards, in the second set “help” the stretch with your hand
• look left, look right, in the second set “help” the stretch with your had
• look diagonally right, diagonally let in the second set help the stretch with your hand

Shoulders:

Passive-

One arm holds the elbow and brings it into the body

One arm is stretched backwards against a wall or partner

Chest:

Passive-

• hands clasped behind your neck, open our chest
• hands clasped behind your rear open your chest
• arm is parallel to the ground holding a wall, partner

Arms:

Passive-

• arm behind your head
• open your hand with the back of the hand towards you( fingers pointing up), hold your fingers with the other hand and pull towards you and straighten your elbow

Back and Abdomen:

·        Bring one arm up- while looking upwards bend to the opposite direction

• Face the wall, bend forwards while both hands are one the wall
• Your back to the wall bend backward while both hands support you on the wall yet

Legs:

Active-

• heel to rear
• one leg bent forward,  the other straight backward while heel is touching the floor
• Spread your legs and bring your head down to your right knee, left knee and the middle.
• Calves- get into the push up position and place one foot on top of the other

 Dynamic warm up:

The dynamic warm up raises and regulates your heart beat and gets you physically ready for training

*** These warm-ups are intended for healthy individuals that do not suffer for any medical condition

• Jumping Jacks, arms and legs forward, one leg and arm forward the other to the side
• Jump while bringing your knees to your chest, jump while bringing your heels to your rear
• Jump in place while jabbing, combine hooks and uppercuts
• Fight stance- move forward, backwards, circular, combine all directions
• Shadow Boxing- combine hand and leg combinations