Dynamic Warm-Up Exercises (Page 10 of 10) in pdf

Dynamic Warm-Up Exercises Page 10

hip level to in front of your face. Remember to use your legs (by going up) to add power to this move.

(Purpose: this exercise is also used to introduce the Sailor to a basic cardio kickboxing punch, will

increase the heart rate, and will also warm up the biceps, shoulders and lower body. Make sure they use

their legs on the “up motion” so they are also using their legs, not just their upper body.)

5. Bob and Weave (Jab): Place your feet slightly wider than shoulder width apart. Go into a partial

squat and guard your face by placing your fists in front of it. Start bobbing from side to side and simulate

you is avoiding punches from an opponent. Once you are warmed up, you can start to throw jabs from

side to side to engage the upper body into a warm-up.

(Purpose: this exercise is used to warm up the

low back and legs. It also could be used as a low intensity cardio exercise within group exercise.)

6. Jack-Jab: Perform a jumping jack, then a right jab, then another jumping jack and a left jab. By adding

the jab, you will add more upper body and increase the intensity of this exercise more than do a normal

jack. Make sure pivot on the back foot when performing the jab so you do not put additional strain on

the knee.

(Purpose: this exercise targets the entire body and also uses multi-directional movement. It is

also another great cardio exercise for confined spaces.)

Dynamic Warm-Up Exercises Page 10