How to warm up before working out

Stand with feet hip width apart arms up at chest level. Slowly and gently twist your torso left and right, while your hips continue to face forwards.

March on the spot for 1 minute. Bring your knee up to hip level whilst bringing your opposite arm forwards.

Continue marching and start rolling your shoulders forward (for 5) and then backwards (for 5) in big and slow circles.

Continue marching and press push your hands forwards and then pull your elbows back (x10)

Continue with a march on the spot for another minute.

Take a small pace forward with both feet facing forward. Lean back, with a straight leg,resting weight onto the bent leg. Feel the stretch down the back of the straight leg.

Lift your right foot back and hold with your right hand. Keep both knees together and ease your hips forward. Place your left hand on a wall for support if needed.

Take a large step, both feet facing forwards and lean forwards. Keeping your back straight and upright, interlock your fingers and push your hands in front of you and push them away from yourself.

With your legs stretched the same as before, place your hands on the small of your back, pulling your shoulder blades and elbows together.

Finish off by marching on the spot for another minute to bring your heart rate back up ahead of your workout.