Move with a friend

Before you get into your workout it’s important to warm up. Just five minutes of light activity is all you need. Things like:

• Walking
• Jogging on the spot
• Pumping your arms
• Shoulder rolls
• Controlled punches
• Circular ‘windmill’ arm movements in the air.

After your workout, cool down by following any of the above activities, again for five minutes. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.

Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.