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Ashley Borden: Full-Body Warm-Up

 

by Katie Morell

Fitness expert and personal trainer Ashley Borden uses this workout routine to help warm up her muscles and improve her cardiovascular health. You can do these moves from the comfort of your own home. Borden recommends timing yourself throughout the routine so you can improve your speed and fitness in future workouts.

Ashley Borden’s “Full-Body Warm-Up Workout”

You will only need a yoga mat for this workout.

Exercise 1: Lie down on your back with your legs bent and your feet on the floor. Take one deep  breath and expand your rib cage. As you exhale, hold your pelvic muscle for five seconds. Then release. Make sure not to tuck your butt in for this exercise. Repeat three times.

Exercise 2: Lie down on your back with your legs outstretched. Grab the top of one knee and the ankle of the same leg. With your elbows out, circle your leg five times in one direction and five times in the other direction. Switch legs. Do this three times.

Exercise 3: Lie down on your back with your legs bent and feet on the ground. Bring one leg up and interlace your hands behind your thigh. Extend your leg and hold for five seconds. Do this on both sides.

Exercise 4: Lie on back with your feet spread to the width of your yoga mat. Bend your knees and keep your feet on the ground. Drop both knees to one side and reach your opposite hand outwards. Squeeze your glutes for 10 seconds and hold. Then switch sides.

Exercise 5: Get on your hands and knees and bring one leg up into a yoga pigeon pose. Push back through your back leg and extend that leg. Hold for five seconds and release. Switch legs.

Exercise 6: Start on your hands and knees, making sure your knees align with your hips and your hands with your shoulders. Exhale deeply and tuck your tailbone under and move your chin to your chest. Then inhale and push your chest forward and butt out. Do this five times.

Exercise 7: Lie on your back with your knees bent and your feet on the ground below your knees. As you exhale, bring your pelvis up, hold, and then exhale as you bring it back down to the ground. Do this five times.

Exercise 8: Begin on your hands and knees. Extend one leg back with your foot flexed. Reach the opposite arm forward with your thumb pointing to the ceiling. Hold for 10 seconds and then switch sides. Do this five times.

Learn more Heart-Healthy Exercises on Go Red For Women.

(Photo credit courtesy of Ashley Borden Fitness & Lifestyle)