WARM UP

14 min

·

9 exercises

Add notes / instructions

Standing Arm Circles

1 sets

30 reps

Shadow Boxing

1 sets

30 reps

Jumping Calf Press

1 sets

30 reps

Hip Circles

1 sets

15 reps

Jumping Jacks

1 sets

30 reps

Alternate Heel Touches

1 sets

30 reps

Butt Kicks

1 sets

30 reps

Front Kicks

1 sets

30 reps

Jumping Jacks

1 sets

30 reps

This WARM UP 14 min gym workout plan effectively targets your abs, arms, legs and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 9 exercises and see which muscle groups they target. Enjoy!

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WARM UP

14 min

·

9 exercises

Add notes / instructions

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Standing Arm Circles

1 sets

30 reps

Set 1 of 1

Rest before next set

Get ready

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Start

Primary muscle group(s):

Shoulders

Secondary:

Upper Back & Lower Traps

Standing with a flat back and tight core, raise your arms to the sides.
While focusing on the shoulders, slowly rotate your arms in a circular motion. Start with small circles. Gradually increase the size of the circles.
After completing one set of a pre-determined number (such as 10 repetitions), reverse the direction, going counter-clockwise.

Shadow Boxing

1 sets

30 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Abs, Biceps, Shoulders, Triceps

Secondary:

Calves, Glutes & Hip Flexors, Lower Back, Quadriceps, Shoulders, Triceps

Stand tall with a tight core. Keep your gaze straight ahead. Bring your hands up to shoulder level. Make a tight fist with the thumb on the outside of your hand. Do not wrap your fingers around your thumb.
Begin in a left lead stance. Your left foot should be in front. Your right foot should be behind. Throw a left lead jab by extending your left hand straight out in front of you and immediately retracting.
Follow up the left jab with a right cross. Twist your foot and drive your right hip forward as you throw a straight punch with your back right hand. Alternate these two punches. Switch sides when finished with the prescribed repetitions.

Primary muscle group(s):

Abs, Obliques

Secondary:

Shoulders

Sit comfortably with your feet grounded, knees bent, and body upright.
Slowly lower your upper body backwards just enough to feel a strain on your abs.
From here throw a desired amount of left and right eye-level punches.

Jumping Calf Press

1 sets

30 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Calves

Stand up straight with your hands at your sides.
Keep your back straight and your core tight.
Forcefully press off the ground with the balls of both feet.
Launch into the air and land softly on the balls of your feet.
Focus the tension in the calf muscles, NOT the quadriceps.
Repeat.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings, Shoulders

Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Primary muscle group(s):

Calves, Glutes & Hip Flexors

Secondary:

Abs, Hamstrings, Quadriceps

Hold one rope end in each hand out to your sides with the middle of the rope behind you.
Keep the rope ends even with your hips.
Rotate your wrists to swing the rope up over your head.
As the rope swings down in front of and towards you, jump over the rope with both feet.
Continue rotating your wrists to swing the rope behind you, back up over your head to repeat.

You can vary the speed, use one leg,alternating legs and even the direction you swing the rope in to increase your stamina and coordination.

Hip Circles

1 sets

15 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors

Secondary:

Abs

Stand tall with your chest up. Move your feet to shoulder-width apart. Place your hands on your hips.
Begin the movement by shifting your hips to the left. Bring them forward and to the right in a circular motion. From the right, shift your hips back and to the left.
Continue in this circular motion. Stop once to switch directions.

Jumping Jacks

1 sets

30 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings, Shoulders

Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Alternate Heel Touches

1 sets

30 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Obliques

Secondary:

Abs

Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
Fully extend your arms down the side of your body, palms facing in. This is the start position.
Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
Return to the starting position smooth motion, inhaling as you do so.
Repeat the movement, this time to your left side.
When you have completed the movement on both sides, you have done one repetition.
Repeat.

Primary muscle group(s):

Abs

Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
Place your hands lightly on either side of your head.
Keep your elbows in so that they are parallel to your body.
Push your back down flat into the floor to isolate your abdominal muscles.
Gently curl your shoulders forward and up off the floor.
Continue to push down into the floor with your lower back.
Raise your shoulders about four to six inches only.
Hold and squeeze your abdominal muscles for a count of one.
Return to the start position in a smooth movement.

Butt Kicks

1 sets

30 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:

Glutes & Hip Flexors

Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
Continue this back and forth motion, keeping your arms swinging in motion.

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Begin jogging in place, lifting the knees as high as you can.
Try to lift your knees up to hip level but keep the core tight to support your back.
For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
Bring the knees towards your hands instead of reaching the hands to the knees!

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings, Shoulders

Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Front Kicks

1 sets

30 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:

Abs, Calves, Glutes & Hip Flexors

Stand with a tight core and flat back. Stagger your feet just a little so that your left foot is in front and your right front is behind you.
Bend your elbows and bring your closed hands to your chin, mimicking a traditional boxing stance.
Begin by extending your right leg up, leading with your knee.
Next, extend your foot out. Immediately, retract it back to the starting position.
Repeat on the other side.

Jumping Jacks

1 sets

30 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings, Shoulders

Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Workout done!

Exercises done

of 9

Total time

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