The Gym-Free Challenge warm-up routine

A warm-up is an essential part of any exercise routine. It serves to raise your core body temperature, which means that the oxygen supply to your muscles is increased, your muscles are less tense and your heart, lungs and other organs are prepared for a period of activity.

Begin with a low-intensity aerobic activity, such as marching on the spot or power walking for 5-10 minutes. Then work your way through the stretches below. Remember doing the exercises correctly is more important than speed.

Calf muscles
Bend your left leg in front of you and stretch your right leg back keeping your feet facing forward and flat on the floor and holding your back straight. Support both hands on your left leg. Hold for 20 seconds.Repeat this exercise with the other leg.

Lower back
Stand with your feet slightly apart, bend your knees a little and support your hands on your thighs. Round your shoulders and arch your back. Repeat the exercise five to eight times.

Chest muscles
Stand with your feet slightly apart. With your knees slightly bent and your back and shoulders straight, gently tense your stomach muscles. Stretch your arms back one at a time. Repeat this exercise 10 to 20 times.

Back of thigh
Keep your back straight, bend your right leg and stretch your left leg out in front of you and hold for 20 seconds.Be careful not to overstretch. Repeat with the other leg.

Shoulders
Stand with your feet a little apart and your knees slightly bent and gently tense your stomach muscles. Relax your shoulders and pull first your left arm and then your right arm horizontally across your chest. Repeat this exercise three times for each arm.

Gym Free Challenge Workout

Now you're all warmed up you're ready to tackle the workouts:



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