WARM UP & COOL DOWN
A successful exercise program consists of a warm up, aerobic exercise, and a cool down. Warming up
is an important part of your workout, and should begin every session. It prepares your body for more
strenuous exercise by heating up and stretching out your muscles. At the end of your workout, repeat
these exercises to reduce sore muscle problems. We suggest the following warm-up and cool-down
exercises:
HEAD ROLLS
Rotate your head to the right for one count, feeling the stretch up the left side of your
neck. Next rotate your head back for one count, stretching your chin to the ceiling
and letting your mouth open. Rotate your head to the left for one count, and finally,
drop your head to your chest for one count.
SHOULDER LIFTS
Lift your right shoulder up toward your ear for one
count. Then lift your left shoulder up for one count as
you lower your right shoulder.
SIDE STRETCHES
Open your arms to the side and continue lifting them
until they are over your head. Reach your right arm
as far upward toward the ceiling as you can for one count.
Feel the stretch up your right side. Repeat this action with your left arm.
INNER THIGH STRETCH
Sit with the soles of your feet together with your knees pointing outward. Pull your feet
as close into your groin as possible. Gently push your knees toward the floor. Hold for
15 counts.
TOE TOUCHES
Slowly bend forward from your waist, letting your back and shoulder relax as you
stretch toward your toes. Reach down as far as you can and hold for 15 seconds.
QUADRICEPS STRETCH
With one hand against a wall for balance, reach behind you and pull your right foot up.
Bring your heel as close to your buttocks as possible. Hold for 15 counts and repeat
with left foot up.
HAMSTRING STRETCHES
Lean against a wall with your left leg in front of the right
and your arms forward. Keep your right leg straight and
the left foot on the floor; then bend the left leg and lean
forward by moving your hips toward the wall. Hold, then
repeat on the other side for 15 seconds.
Summary of Contents for Active8
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