Warm-ups are an essential part of any workout routine because they prepare the muscles for activity and help to prevent injury. A warm-up may also be used to introduce movement patterns that you plan to perform during the higher intensity portion of your exercise session. Making the warm-up fun also decreases the likelihood that you will skip it and potentially do your body harm. Allot about seven to 10 minutes total for the warm-up.
Upper Body
Playing upbeat music puts you in the mood to exercise. Start a dance-based warm-up in a standing position with your legs a little wider than your hips and roll your shoulders back for four counts. Use your arms to reach up and across your body in a sweeping movement for four counts. Repeat the series about four times.
Hips
Add a hip shake and walk to your warm-up. After your last arm sweep, shake your hips side-to-side for four counts and slide to the right for four counts. Repeat the hip shake and slide to the left. Repeat for a total of 32 counts.
Legs
Round out your warm-up with a focus on the legs. Step out into a plie squat position and reach your arms towards the sides of the room. Side lunge to the left and extend your right arm up and overhead, toward the left wall. Repeat with the right leg and left arm. Continue to alternate for eight counts. Center your body in the plie position, squatting down and allowing the arms to graze the floor. As you inhale straighten the legs and circle the arms around and up toward the ceiling. Repeat this plie squat and reach about eight times. Revisit the side lunge and plie sequence for one more round to complete the warm-up. Bring your feet together into a march to begin your first cardio dance combination.
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