KNEE HUGS: Stand up nice and tall and hug one knee into your chest. Hold the stretch for 2 seconds, release the knee, take a step and bring the other knee into your chest. Repeat 10 times on each side.
PULL BACKS: Stand up nice and tall and bring one foot up to your butt, holding your ankle. You should feel the stretch in your quad but to feel it more in your hip flexor, bring your hip forward about an inch. Hold the stretch for 2 seconds, release the ankle, take a step and bring the other ankle to your butt. Repeat 10 times on each side.
INCHWORMS: Bend down, reaching for the floor with your hands and walk yourself out into a plank position. Hold the plank for a second and walk your feet back to your hands. Remain bent over and repeat the movement. Repeat 8-10 times.
ARM CIRCLES: Make big arm circles forwards 10 times; switch directions for another 10 times.
Do the following exercises back-to-back in a circuit with little to no rest between exercises. Take a 2-3 minute break after the last exercise and repeat the entire circuit 1 or 2 more times, depending on how you're feeling. Remember to drink a lot of water, especially if it’s hot. It might be tempting to work out in direct sunlight to get some color but resist the urge and find some shade.
PUSH-UP WITH ROTATION:
LUNGE TO BALANCE:
Gently cool down by repeating the dynamic stretches.
And that's it, y'all! Remember to stretch after your workout, drink some more water and enjoy the rest of the day.