The Warm-Up That Controls Metabolism

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1. These stretches are not designed to be educational and not medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention.

2. If any of the stretches cause pain, stop doing it and move on to the next one.

1. This is a 90-Day program. Do Warm-Up “A” on Mondays, Wednesdays and Fridays for 7 minutes. Do Warm-Up “B” on Tuesdays, Thursdays and Saturdays for 6 minutes. Go for a 20- minute walk on Sundays. This program can be used with any exercise routine or on it’s own.

If any exercise causes discomfort, skip that exercise for now and reintroduce it later. 

2. Around Day #30 you will notice a shift with increased energy and some changes around your waistline. 

3. Do these warm-ups in just one round each. Several of these exercises are obviously challenging. If you cannot perform them or cannot complete the recommended number of repetitions, then make a note of how far you got today, and aim to complete it in 1-week’s time.

4. When you complete the 90-day program, take 1 week off from exercise. Then you can repeat this 90-day program or move onto the Young & Active Daily Warm-Up to use as a warm-up before your next choice of workout program.

Warm-Up "A" - Monday, Wednesday, Friday

Do These - Takes 7 Minutes

HOW: CIRCLE FOOT CLOCKWISE. THEN CIRCLE FOOT COUNTERCLOCKWISE. KEEP KNEE STILL SO MOVEMENT COMES FROM ANKLE. REPEAT ON OTHER LEG. THEN FLEX FOOT UP AND DOWN.

HOW: FEET TOGETHER. SHOULDERS BACK. ARMS RAISED OUT TO SIDE. KNUCKLES PULLED BACK. THUMBS POINT FORWARD. CIRCLE ARMS UP AND OVER FORWARD. THEN TURN THUMBS TO POINT BACKWARD AND REVERSE TO CIRCLE ARMS UP AND OVER BACKWARD.

HOW: THUMBS OUT, FINGERS CURLED, KNUCKLES EXTENDED. ATTACH KNUCKLES ALONGSIDE YOUR EYES. DRAW ELBOWS BACK TO SQUEEZE SHOULDER BLADES. THEN REVERSE TO HINGE SHOULDERS FORWARD UNTIL FOREARMS TOUCH. REPEAT. HEAD SHOULD NOT MOVE.

HOW: STANDING STRAIGHT UP AGAINST THE WALL WITH ARMS OUTWARD. TILT YOUR TRUNK TO SLIDE DOWN TOWARD YOUR LEFT FOOT AS FAR AS POSSIBLE WHILE KEEPING CONTACT WITH THE WALL. THEN REPEAT WITH RIGHT FOOT REACH.

HOW: STEP TO YOUR LEFT SIDE AS FAR AS POSSIBLE WHILE STILL FACING FORWARD. NOW REACH TO REST YOUR LEFT ARM BESIDE YOUR LEFT FOOT. THEN REACH RIGHT ARM UPWARD. THEN REPEAT ACTION ON THE RIGHT.

HOW: ON ALL FOURS, ARCH YOUR MIDDLE BACK UP AS HIGH AS POSSIBLE WHILE DROPPING HEAD TO LOOK AT KNEES. THEN REVERSE TO DIP BELLY TO THE GROUND WHILE RAISING HEAD TO LOOK AT THE SKY. REPEAT.

HOW: WITH STRAIGHT BODY HEAD TO TOE, HOLD BODY IN POSITION RESTING ON BOTH ELBOWS AND TOES.

HOW: WITH STRAIGHT BODY HEAD TO TOE, HOLD BODY IN POSITION RESTING SIDEWAYS ON ONE ELBOW AND SIDE FEET.

HOW: WITH STRAIGHT BODY HEAD TO TOE, HOLD BODY IN POSITION RESTING ON BOTH STRAIGHT ARMS REACHING BACKWARD AND ON YOUR HEELS.

HOW: BEND KNEES, HINGE HIPS, ARCH LOWER BACK FORWARD, AND SIT YOUR BOTTOM BACK, KEEPING YOUR TORSO STRAIGHT AND VERTICAL. FEET ARE WIDER THAN THE SHOULDERS. SQUAT DOWN AND HOLD THIS POSITION.

HOW: HANDS ON THE BACK OF THE HEAD. SQUEEZE SHOULDER BLADES LIGHTLY TOGETHER. FEET IN A LUNGE POSITION. USE LEG MUSCLES TO BOB THE BACK KNEE UP AND DOWN.

HOW: FROM A STRAIGHT BODY STANDING POSITION, HINGE AT THE HIPS TO TOUCH THE FLOOR. NOW WALK HANDS FORWARD AS YOU FEET STAY IN PLACE. ALLOW YOUR BODY TO LOWER INTO A TOP OF PUSH-UP POSITION.

FROM A STRAIGHT BODY STANDING POSITION, HINGE AT THE HIPS TO TOUCH THE FLOOR. NOW WALK HANDS FORWARD AS YOU FEET STAY IN PLACE. ALLOW YOUR BODY TO LOWER INTO A TOP OF PUSH-UP POSITION. NOW LOWER HIPS TO THE FLOOR  AND LOOKING UP TO SKY. THEN RETURN TO STRONG STRAIGHT BODY TOP PUSH-UP POSITION.

FROM A STRAIGHT BODY STANDING POSITION, HINGE AT THE HIPS TO TOUCH THE FLOOR. NOW WALK HANDS FORWARD AS YOU FEET STAY IN PLACE. ALLOW YOUR BODY TO LOWER INTO A TOP OF PUSH-UP POSITION. NOW LOWER CHEST TO THE FLOOR BY ONLY BENDING ELBOWS AND MAINTAINING STRAIGHT STRONG BODY. THEN REVERSE BY PUSHING AWAY TO STRAIGHT ELBOWS.

HOW: LIE ON YOUR BACK. PRESS YOUR HEELS INTO THE GROUND TO RAISE UP YOUR BUTTOCKS UNTIL YOUR HIPS ARE STRAIGHT WITH YOUR TORSO. HOLD POSITION, THEN LOWER BUTT TO THE GROUND.

HOW: LEAN INTO HANDS. HOP SIDE TO SIDE OVER PILLOW.

HOW: FLATTEN YOUR BACK AGAINST THE WALL USING YOUR UPPER LEG MUSCLES. BEND KNEES TO GET LEVERAGE FOR PRESSING AGAINST WALL. KNEES ARE OVER THE ANKLES.

HOW: STAND AGAINST A WALL WITH FRONT OF FEET ON A STEP OR ROLLED TOWEL. LET YOUR BODY WEIGHT PRESS THE HEELS DOWNWARD KEEPING LEGS STRAIGHT. HOLD POSITION.

Do these whenever resting

HOW: LIE ON BACK, BOTH LEGS BENT 90 DEGREES ON CHAIR OR PILLOWS. ARMS REST WITH PALMS UP. RELAX AS HOLD POSITION. FOCUS ON BREATHING.

Warm-Up "B" - Tuesday,Thursday, Saturday

Do These - Takes 6 Minutes

HOW: STAND WITH HEELS, BUTT, SHOULDERS, HEAD & ELBOWS AGAINST WALL. PLACE ONE FOOT ON CHAIR WITH KNEE BENT. KNEE LINED UP OVER BIG TOE.

HOW: STANDING STRAIGHT UP AGAINST THE WALL WITH ARMS OUTWARD. TILT YOUR TRUNK TO SLIDE DOWN TOWARD YOUR LEFT FOOT AS FAR AS POSSIBLE WHILE KEEPING CONTACT WITH THE WALL. THEN REPEAT WITH RIGHT FOOT REACH.

HOW: ON ALL FOURS, ARCH YOUR MIDDLE BACK UP AS HIGH AS POSSIBLE WHILE DROPPING HEAD TO LOOK AT KNEES. THEN REVERSE TO DIP BELLY TO THE GROUND WHILE RAISING HEAD TO LOOK AT THE SKY. REPEAT.

HOW: WITH STRAIGHT BODY HEAD TO TOE, HOLD BODY IN POSITION RESTING ON BOTH ELBOWS AND TOES.

HOW: WITH STRAIGHT BODY HEAD TO TOE, HOLD BODY IN POSITION RESTING SIDEWAYS ON ONE ELBOW AND SIDE FEET.

HOW: WITH STRAIGHT BODY HEAD TO TOE, HOLD BODY IN POSITION RESTING ON BOTH STRAIGHT ARMS REACHING BACKWARD AND ON YOUR HEELS.

HOW: SIT ON THE FLOOR. BEND ONE LEG AND PLACE IT OVER THE OTHER LEG. NOW TWIST YOUR TRUNK TO LOOK IN BACK OF YOU. HOLD POSITION.

HOW: LIE ON YOUR BACK, KNEES BENT, FEET ON THE FLOOR. NOW ROLL YOUR PELVIS FORWARD TO ARCH YOUR BELLY UPWARD. KEEP YOUR BUTTOCKS ON THE GROUND. THEN REVERSE ARCH TO PRESS YOUR BACK FLAT AGAINST THE GROUND.

HOW: WITH A STRAIGHT LEG, FLEX YOUR FOOT AND TOES TOWARD YOU BELLY, USING THREE ANGLES TO ACTIVELY RELAX THE BACK OF YOUR LEG MUSCLES. FIRST, FOOT POINTS UPWARD. THEN FOOT POINTS OUTWARD 45 DEGREES. THEN POINT FOOT INWARD 45 DEGREES. FOR THIS EXERCISE, ROTATE THE KNEE AND FOOT BACK AND FORTH THROUGH EACH OF THE RANGES OF MOTION WHILE PULLING THE TOE TOWARD YOUR BELLY.

HOW: CIRCLE FOOT CLOCKWISE. THEN CIRCLE FOOT COUNTERCLOCKWISE. KEEP KNEE STILL SO MOVEMENT COMES FROM ANKLE. REPEAT ON OTHER LEG. THEN FLEX FOOT UP AND DOWN.

HOW: LINE LEFT FOOT IN FRONT OF RIGHT. WITH BENT KNEES, TOUCH THE FLOOR OR HOLD ONTO COUNTERTOP. NOW STRAIGHTEN THE LEGS TO FEEL STRETCH ON THE BACK OF LEGS. HOLD POSITION. THEN REPEAT WITH RIGHT FOOT IN FRONT OF LEFT.

HOW: FROM YOUR HANDS AND KNEES, PUSH UPWARD TO LIFT BUTT AS HIGH AS POSSIBLE BY STRAIGHTENING BOTH KNEES AND SHOULDERS. FOCUS ON HINGING HIPS AND FLATTENING HEELS ON THE GROUND. HOLD POSITION.

Do these whenever resting

HOW: LIE ON BACK, BOTH LEGS BENT 90 DEGREES ON CHAIR OR PILLOWS. ARMS REST WITH PALMS UP. RELAX AS HOLD POSITION. FOCUS ON BREATHING.