As the name implies, this routine is for when you have time to warm up, but not enough to do everything listed in Option 1. In this case, you need to get a good sweat going and prepare your muscles and joints to move while doing the bare essentials. According to Ben Bruno, a celebrity trainer at Rise Movement in West Hollywood, CA, you should hit cardio machine for five minutes followed by these stretches. “Do toe-touch squats and sumo squat holds (both of which are explained below) to improve mobility,” Bruno says. For more stretching exercises, you can also see other great stretching articles.
Stand with feet shoulder width and toes turned slightly out. Reach down to touch your toes with legs extended and then bend your hips back to squat down, keeping your lower back in its natural arch. Now reach your hands overhead and come up.
SUMO SQUAT HOLD
Stand with feet shoulder width and toes turned slightly out. Bend your hips back and squat down, keeping your lower back flat and reaching your hands to your toes in the bottom position. Hold the position for a few seconds and then use your elbows to push your knees farther apart so you can sink deeper into the squat.