Warm-Up & Cool-Down Routine

Before Training (5 Minutes)

• Jump rope: 1 minute (light)
• Arm circles: 15 sec each direction
• Shoulder rolls: 15 sec
• Hip circles: 10 each direction
• High knees: 30 seconds
• Shadow boxing: 1 minute (light, just moving)
• Neck rolls: 5 each direction

After Training (5 Minutes)

• Shoulder cross-body stretch: 20 sec each
• Tricep stretch: 20 sec each
• Chest stretch (doorway): 20 sec
• Hip flexor lunge: 20 sec each
• Hamstring stretch: 20 sec each
• Quad stretch: 20 sec each
• Wrist circles: 10 each direction
• Deep breathing: 1 minute