Warm Up & Cool Down Tips

CARIDO WARM UP

• Walking on the spot with shoulder rotations for 30 seconds.
• Marching on the spot, arm circles, starting small and getting bigger, then the other direction for 2 minutes.
• Torso rotation, 10 reps each side.
• Side bends, 10 reps each side.
• Knee circles, 10 reps each way.

Do two rounds of the HIIT at a lower intensity, no jumping squats for example just air squats. 

Stretch all the major muscles while standing / resting on a chair if needed, stretch all the major muscles that will be used and hold each stretch for 8-15 seconds. Stretches can be found in the exercise glossary.

Finish the warm up with two more rounds of the HIIT - go harder on each exercise but only for 15 seconds per exercise. Now your ready to do the HIIT.

CARDIO COOL DOWN

• Jog on the spot starting at a higher intensity, reducing to a walk over 5 minutes.
• Slow Knee circles, 10 reps each way.
• Slow Side bends, 10 reps each side.
• Slow Torso rotation, 10 reps each side.
• Walking on the spot with shoulder rotations for 2 minutes.

Stretch while standing / seated / lying, whichever is most comfortable. Hold each stretch for 8-15 seconds, stretching all the muscles used. Stretches can be found in the Exercise glossary. 

WEIGHTS WARM UP

Following the recommended reps and individual exercises of the session but using a lighter weight than you plan to use for your session. Work at a steady pace and if you feel a strain during warm up, opt for a lighter weight.

WEIGHTS COOL DOWN

Stretch while standing / seated / lying, whichever is most comfortable. Hold each stretch for 8-15 seconds, stretching all the muscles used. Stretches can be found in the Exercise glossary.