Intermediate · 12 min
Warm Up II
Warm up your body for physical activity with a series of dynamic exercises designed to increase blood flow, loosen up muscles and joints, and elevate your body temperature.
Total session: 13:08 · Includes preparation and side changes.
Ready when you are
Jumping jacks
Movement instructions
Stand with your feet together and arms at your sides. Jump your feet apart as you raise your arms overhead. Jump back to the starting position and repeat.
Use suitable footwear and a stable exercise surface. Ask a clinician first if you have an injury or medical condition.
Total (including preparation): 13:08 · 13:08 remaining
Up next: Jumping jacks · 1:00
Want a routine to follow? Get guided stretches in the app ↗
Your sequence
Both sides are included. Follow the movement instructions; move at your own pace.
- Jumping jacks1:00
- Air squats1:00
- Trunk twist1:00
- Toe touch twist1:00
- Leg swings · Both sides1:00
- Knee hugs · Both sides1:00
- Knee circles · Both sides1:00
- Lateral lunge · Both sides1:00
- Arm swings1:00
- Arm circles1:00
- Jumping jacks1:00
- Air squats1:00
Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. Pause whenever you need. Reset to edit settings. Nothing is saved after leaving. Keep this page open. Sound may stop when the screen locks; the timer catches up when you return.
720 seconds moving + 68 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: Warm Up II.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
12 timed steps use 10 different movements. Starting positions: Standing. Inspect the illustrated setup for each movement before starting.
Each row below is the exact stored exercise time. Additional preparation and position changes extend the session beyond that total; no extra transition time is hidden in this table.
| Step | Movement | Seconds |
|---|---|---|
| 1 | Jumping jacks | 60 |
| 2 | Air squats | 60 |
| 3 | Trunk twist | 60 |
| 4 | Toe touch twist | 60 |
| 5 | Leg swings | 60 |
| 6 | Knee hugs | 60 |
| 7 | Knee circles | 60 |
| 8 | Lateral lunge | 60 |
| 9 | Arm swings | 60 |
| 10 | Arm circles | 60 |
| 11 | Jumping jacks | 60 |
| 12 | Air squats | 60 |
Routine overview
What you’ll move through.
12 timed steps · 12 min in total. Time shown is the sum of the listed steps; extra transition time is not included.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Jumping jacks
Standing · Focus: legs, shoulders, whole body.
- 02
60sAir squats
Standing · Focus: thighs, glutes, core.
- 03
60sTrunk twist
Standing · Focus: core, sides, back.
- 04
60sToe touch twist
Standing · Focus: hamstrings, back, sides.
- 05
60sLeg swings
Standing · Focus: hips, thighs.
- 06
60sKnee hugs
Standing · Focus: hips, glutes.
- 07
60sKnee circles
Standing · Focus: knees, ankles.
- 08
60sLateral lunge
Standing · Focus: thighs, hips, glutes.
- 09
60sArm swings
Standing · Focus: chest, shoulders.
- 10
60sArm circles
Standing · Focus: shoulders, arms.
- 1160s
Jumping jacks
Standing · Focus: legs, shoulders, whole body.
- 1260s
Air squats
Standing · Focus: thighs, glutes, core.
Step by step
How to do the routine.
Step 1 · 60 seconds
Jumping jacks
- Stand with your feet together and arms at your sides.
- Jump your feet apart as you raise your arms overhead.
- Jump back to the starting position and repeat.
Land softly with knees slightly bent and keep a steady rhythm.
For less intensity, step one foot out at a time instead of jumping and keep your arms lower.
Step 2 · 60 seconds
Air squats
- Stand with your feet shoulder-width apart and toes slightly out.
- Push your hips back and bend your knees into a comfortable squat.
- Press through your feet to stand and repeat.
Keep your chest lifted and your knees tracking with your feet.
For less intensity, use a shallower squat and hold a stable support.
Step 3 · 60 seconds
Trunk twist
- Stand with your feet shoulder-width apart and knees soft.
- Extend your arms to the sides.
- Turn your torso gently from side to side.
Keep your movement controlled and avoid jerking at the end of each turn.
For less intensity, make the turn smaller, soften your knees, and reach only partway.
Step 4 · 60 seconds
Toe touch twist
- Stand with your feet wide apart and knees soft.
- Hinge forward and turn to reach one hand toward the opposite foot.
- Return to standing and repeat on the other side.
Reach only as far as comfortable; touching your toes is optional.
For less intensity, make the turn smaller, soften your knees, and reach only partway.
Step 5 · 60 seconds
Leg swings
- Stand beside a wall or sturdy chair and hold it for balance.
- Swing one leg gently forward and backward.
- Keep the motion controlled, then change legs.
Keep your torso steady and start with small swings.
For less intensity, hold a wall or chair and use a small leg swing.
Step 6 · 60 seconds
Knee hugs
- Stand tall with your feet hip-width apart.
- Lift one knee and gently hold it toward your chest.
- Lower your foot and repeat on the other side.
Keep your torso upright and move slowly to stay balanced.
For less intensity, hold behind your thigh and bring the knee in only partway.
Step 7 · 60 seconds
Knee circles
- Stand with feet together and knees slightly bent.
- Rest your hands lightly on your knees.
- Make small, slow circles with your knees, then reverse direction.
Keep your feet flat and avoid pressing down with your hands.
For less intensity, use very small circles and hold a stable support.
Step 8 · 60 seconds
Lateral lunge
- Stand with your feet wide apart.
- Shift your hips back and bend one knee, keeping the other leg long.
- Push through the bent leg to return to center.
- Repeat on the other side.
Keep your feet grounded and move at a controlled pace.
For less intensity, make the step smaller and use a stable support for balance.
Step 9 · 60 seconds
Arm swings
- Stand with your feet shoulder-width apart and knees soft.
- Open your arms to the sides, then swing them gently across your chest.
- Repeat, alternating which arm crosses on top.
Keep the motion smooth and within a comfortable range.
For less intensity, keep your arms lower and use a smaller swing.
Step 10 · 60 seconds
Arm circles
- Stand tall with your arms out at shoulder height.
- Make small forward circles with both arms.
- Gradually widen the circles as comfortable, then reverse direction.
Keep your shoulders relaxed and avoid swinging forcefully.
For less intensity, use smaller circles and keep your arms lower.
Step 11 · 60 seconds
Jumping jacks
- Stand with your feet together and arms at your sides.
- Jump your feet apart as you raise your arms overhead.
- Jump back to the starting position and repeat.
Land softly with knees slightly bent and keep a steady rhythm.
For less intensity, step one foot out at a time instead of jumping and keep your arms lower.
Step 12 · 60 seconds
Air squats
- Stand with your feet shoulder-width apart and toes slightly out.
- Push your hips back and bend your knees into a comfortable squat.
- Press through your feet to stand and repeat.
Keep your chest lifted and your knees tracking with your feet.
For less intensity, use a shallower squat and hold a stable support.
Keep moving
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