Kids Cardio Conditioning video series by personal trainer, Margie Weiss - Warm Up Routine
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Margie Weiss: My name is Margie Weiss and this is kids cardio conditioning. The first thing you always want to do in any sport or in any drills that you are working is to get warmed up. Basic warm ups include things like walking, running, limbering, static stretching; things that you need to do to prepare to work out. It’s not a stretch down, which would occur at the end of a workout, but it’s just a warm up. So, what we’re going to do is basic movement. We’re just going the start marching. Your body, your heart doesn’t know whether you’re on a beach, whether you are with a guy next to you or not, all it knows is that you’re upping your metabolism, you’re warming up the muscles, and you’re getting the blood to flow through. Now, these guys are young and we’re going to do some jumping activities. So, we’re just going to do some little runs. If you don’t want to have high impact, you do like I’m doing, with your toes on the ground. If you want the high impact, feet coming off the ground, you do what the girls are doing. This is Riah and Olivia, they are two skaters, that work with SFS Reston Skatequest. Then what we’re going to do here is, we’re just going to go a little wider, so our feet are kind of widen, what this does is warm up the hips just a little bit. And as we’re on our toes, so that we’re getting the ankles warmed up, as well. Then we’re going to just march. So, it’s nice and easy, and then slowing it down just a little bit, we can lift the knee so that we get some hip flexor and the arms are moving just a little bit, so the upper body is getting some motion too. Anytime you put your hands up in the air, above your heart, to reach up to the sky with both hands, you’re getting some more workouts because your arms are above the heart. If you let your arms kind of go side-to-side, you’re adding a little bit of twist there, so you’re getting the body warmed up. Now, the girls probably have noticed, and me too, that you’re breathing a little bit heavier, than what you were -- when you were workout. Now, we’re just going to march it out again. Now, we’re just going to bounce on two feet, again, low impact, toes on the floor, high impact, feet leaving the ground. Then for athletes and for kids, we’re going to do kind of side-to-side, not a good exercise, if you’ve got knee issues, but if you don’t, it’s a great way to warm up the lower body. Now, we’re going to march it down again, to cool it down just a little bit. Now, we’re going to do what’s called some static stretching. We’re just going to take a foot and put it out in front, hand goes on the thigh, chin goes out, we’re stretching the back of the leg, right down to the lower leg and then what we do to one side, we always have to do to the other side. Chin is out, back is flat, you want to feel like a table top when you do this. Standing with your hands on both knees, we’re just going to arch our back a little bit, and then were going to round our back. Yeah, you arch it again, and you round it. As we just stand up, we’re going to take our hands, we’re going to put them behind our back and just clasp them and just lift and breathe up toward opening up the chest muscles. We’re going to do the same thing to the front. So, we’re lifting up here, we’re going to round the back, shoulders are kind of high on this one, then we drop the shoulders, and bring it on down, shake stuff out. You should be ready to warm up. For you, the exercise, the warm up drill, what you do isn’t critical, doing it for about five to ten minutes, before you workout is always a good thing to do. With that being said, we’re going to get on and do some regular exercises.