Duration :

4 min

Level :


Equipment needed :

- None

Benefits :

- Mobility and flexibility

- Cardio fitness

Discipline :

warm up

This short warm-up sequence to music can be done before any workout. It will elevate your heart rate gradually and begin mobilising your joints in preparation for exercise, working from your head down to your ankles. By the end of the 4-minutes, your heart rate should be up a little, you may find your breathing rate has increased a bit too, and you should be feeling warmer and ready to enjoy your workout! Just remember to work at your own level.


  • Head rolls
  • Shoulder rolls
  • Chest and rib cage mobilisation
  • Hip mobilisation (side to side, front to back)
  • Squats
  • Knee lifts
  • 'Bum kicks'
  • Wrist and ankle rolls

Natalie's tips for this session:
"Try to use this warm up to bring awareness to your body and really focus on the muscles that facilitate each and every movement."

This session is suitable for:
Anyone able to stand and move freely

Benefits of this workout include:

  • General fitness
  • Injury prevention

Equipment required:

  • None

Instructor : Natalie Goodchild

Qualification: Level 3 Personal Training
Area of expertise: Cystic Fibrosis
Connection to the condition: Natalie has cystic fibrosis

Natalie is a personal trainer who uses exerc...

Exercise rating:
Instructor rating:
Would do again:
Chloe Kazantzis
great warm up, easy to follow
Do again:
Occasionally went a bit too fast bit I'm not as fit!
Do again: