nhs choices home workout 6-minute warm-up exercises
DESCRIPTION
A slideshow of exercises that you can do at home. This warm-up routine will take 6 minutes and lead on to one of our 10-minute Home Workout exercise routines, followed by a 6-minute cool downTRANSCRIPT
• Prepare your muscles
•Prevent injury
• Optimise your workout
Please note: when downloaded, this slideshow will automatically change to the next slide, and make a click sound, at the time it’srecommended you move on to the next exercise. Alternatively, if you’re ready to move on, just click your mouse.
The 6-minute warm-up and 5-minute cool-down are additional to the 10-minute cardio workout.
Use this 6-minutewarm-up to:
Before you begin…
This warm-up and stretching routine
should take at least 6 minutes.
Warm up for longer if you feel the
need. So…
LET’S GO!
Before you start…
March on the spot Keep going for 2 minutes
• Start off marching on the spot and then march forwards and backwards.
• Pump your arms up and down in rhythm with your steps
• Keep your elbows bent, and fists soft.
10-minute cardio – exercise 1 of 4
Now move on to the next slide
6-minute warm-up– exercise 1 of 5
Heel digs60 heel digs in 60 seconds
10-minute cardio – exercise 2 of 4
Now move on to the next slide
• Aim for 60 heel digs in 60 seconds.
• Place alternate heels to the front, keeping the front foot pointing up.
• Keep a slight bend in the supporting leg.
• Punch out with each heel dig.
6-minute warm-up– exercise 2 of 5
Knee lifts 30 knee lifts in 30 seconds
10-minute cardio – exercise 3 of 4
Now move on to the next slide
• Aim for 30 knee lifts in 30 seconds.
• Stand tall and bring up alternate knees to touch the opposite hand.
• Keep your abs tight and your back straight.
• Keep a slight bend in the supporting leg.
6-minute warm-up– exercise 3 of 5
Shoulder rolls 2 sets of 10 repetitions
10-minute cardio – exercise 4 of 4
Now move on to the next slide
• For shoulder rolls, keep marching on the spot.
• Let your arms hang loose by your sides.
• Roll your shoulders forwards five times and backwards five times.
• Repeat.
6-minute warm-up– exercise 4 of 5
Knee bends 10 repetitions
• Stand with your feet shoulder-width apart and your hands stretched out. .
• Lower yourself no more than 10cm by bending your knees.
• Come back up, and repeat.
10-minute cardio – exercise 1 of 4
Now move on to the next slide
6-minute warm-up– exercise 5 of 5
Well done, you’ve done it!
Now you’re ready to work-out…
And one last thing…
Go to www.nhs.uk/fitness to find out more fun ways to get your recommended 150 minutes of
exercise each week.
Why not try another 10-minute home workout this week?
• 10-minute cardio workout
• 10-minute legs, bums and tums workout
Why not try one of thesehome workouts?