Upper Body & Core
Every workout feels better (and safer!) with a good warm-up and a proper cool-down.
You can follow my warm-up and cool-down videos, or use your own favourites before and after your session. Your body will thank you!
Warm-Up (5–7 minutes)
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Arm circles (forward & back) – 30 seconds each direction
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Shoulder rolls – 10 forward, 10 back
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Chest openers – swing arms out wide and hug yourself (repeat)
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Torso twists – gentle rotation side to side, 1 minute
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Side bends – reach overhead and stretch side to side
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Light cardio finisher – march or jog in place for 1–2 minutes
Cool-Down (5–7 minutes)
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Overhead triceps stretch – hold each arm for 20–30 seconds
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Cross-body shoulder stretch – hold each side for 20–30 seconds
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Standing side stretch – reach arm overhead and lean gently
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Cat-Cow stretch (on all fours) – 5–8 slow rounds
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Seated spinal twist – 20–30 seconds each side
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Gentle forward fold – relax the head, neck, and shoulders
Upper Body Warm-Up and Cooldown
Upper Body & Core
Upper Body & Core
Month 1 - Upper Body & Core
Month 2 - Upper Body & Core
Month 17 - Upper Body & Core
