Warm-Up (Échauffement)
Prépare le système cardio-musculaire et articulaire avant la séance.
- Cardio léger (5–10 min)
- Mobilité articulaire
- Activation musculaire (bandes élastiques)
Across Body Arm Swings
1. Stand tall and hold arms out to your side.2. Slowly swing your arms back and forth across the front of your body.3. R...
Alt. Toe Touch with balance disc
1. Start by sitting on the ground with your legs extended in a V-formation.2. Keeping your back flat twist and reach wit...
Alternating Aerobic Lunge
1. This can be high or low impact. Stand on the ball and take left foot diagonally behind you, punching left arm across...
Alternating Split Squat Jump
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot....
Ankle Bounces
1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°.2. Hop conti...
Ankle Wiggles
1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral posi...
Beginner Reverse Warrior
1. Bring the legs wide apart, bringing the right toes forward and the left toes at a 45-degree angle.2. Bend the right k...
Bounding
1. Jog into the start of the drill for forward momentum.2. After a few feet, forcefully push off with the left foot and...
Burpees
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.2. Kick y...
Carioca
1. Step to the left with your left leg and immediately bring your right leg over and in front of the left leg and place...
Count Body Builders
Start in a standing position and bend your knees and place your hands on the ground.Extend your legs back into a push up...
Diamond Pushups
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.2. P...
